4 Top Foods to Boost Your 'Good' Cholesterol, Backed by Science

When thinking about healthy habits to manage cholesterol, you're likely to focus on avoiding foods with trans fats (like fried foods), saturated fats (such as buttery pastries), and highly processed ingredients (like hot dogs).

While that's crucial, maintaining healthy cholesterol levels isn't just about avoiding foods that raise 'bad' LDL cholesterol. Lifestyle factors, such as not smoking and staying active, along with consuming certain foods, can actually help increase 'good' HDL cholesterol. These elements, along with your LDL and triglyceride levels, combine to determine your total cholesterol count.

Think of HDL as the body's cholesterol-cleaning agent. When it’s within a healthy range of 40-60 mg/dL (ideally above 60 mg/dL, considered 'optimal'), HDL works to remove excess LDL cholesterol and triglycerides from the arteries, transporting them to the liver for disposal. This process over time can significantly reduce the risk of cardiovascular disease.

While genetics play a significant role in cholesterol levels, you have control over a substantial portion of your cholesterol balance. In fact, your diet plays a major part in shaping this ratio.

The Mediterranean diet is an excellent starting point, as studies suggest that this whole foods-based, healthy fat-rich eating style is linked to improved cholesterol levels and overall health. Specifically, the following foods have been shown to raise HDL cholesterol.

4 Best Foods to Increase Your HDL Cholesterol

At Dinogo, we believe in the principle that all foods can fit into a balanced diet. As long as you're not allergic to something, it's all about moderation! While we won’t tell you what to avoid, we definitely encourage you to load up on these four foods, as they’ve been proven to boost HDL cholesterol levels.

1. Olive Oil

Beyond reducing heart disease risk more effectively than other monounsaturated fats, olive oil has been shown to increase HDL cholesterol, likely due to its high concentration of polyphenols, a powerful form of antioxidants. A 2013 study in the *Archives of Gerontology and Geriatrics* found that consuming four tablespoons of olive oil daily for six weeks improved HDL cholesterol levels and reduced chronic inflammation in older adults. (Before purchasing, make sure you know how to choose the best olive oil.)

2. Purple Produce

Eggplant, red cabbage, black raspberries, blueberries, and blackberries may taste different, but they all share a striking characteristic: antioxidants called anthocyanins. These compounds have been found to help reduce inflammation, protect cells from harmful free radicals, and boost HDL cholesterol levels.

3. Fatty Fish

Omega-3 fats, found abundantly in fatty fish and fish oil supplements, do more than reduce inflammation and lower heart disease risk — they may also help raise low HDL cholesterol levels, according to a 2016 study in the *British Journal of Nutrition*. Research from 2014 in the *Journal of Clinical Lipidology* found that eating fish four times a week for eight weeks led to significant improvements. Fish like salmon, herring, sardines, mackerel, and trout are among the best sources of omega-3s.

4. Avocado

Avocados are loaded with heart-healthy monounsaturated fats, which help lower LDL cholesterol while boosting HDL levels. A 2018 study published in the *Journal of the American Heart Association* found that eating one avocado a day for five weeks, while following a moderate-fat diet, improved total cholesterol, triglycerides, LDL, and HDL.