Matthias Bressack

A bagel with cream cheese for breakfast, a piece of fried chicken for lunch, and a bowl of ice cream at night are not ideal for keeping your cholesterol in check. These are sources of saturated and trans fat. They can increase your LDL and total cholesterol levels.

The things that increase HDL are actually not food but several medical and environmental factors. Preventing or avoiding the following increases your HDL:

Some hormones, such as estrogen or thyroid hormone, increase HDL concentrations. Exercise and moderate alcohol consumption are associated with higher HDL, too, according to research.

The right food choices can lower your LDL levels, which improves your HDL to LDL ratio.

Learn more about your cholesterol ratio here.

The Mediterranean diet can be a good place to start. A 2020 study showed that, in people with risk factors for metabolic disease, following the Mediterranean diet effectively lowered overall blood cholesterol.

The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body, according to research published in 2019.

Use extra-virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures, since extra-virgin olive oil breaks down at high temperatures. You can also use extra-virgin olive oil in salad dressings, sauces, and to flavor foods once you’ve cooked them.

Just be sure to use extra-virgin olive oil in moderation since it’s high in calories. The U.S. Department of Agriculture defines one tablespoon of extra virgin olive oil as a single serving.

Whole grains, including bran, cereals, and brown or wild rice, may lower your LDL and total cholesterol. This in turn gives your HDL levels a percentage boost. That’s because these foods contain fiber — specifically soluble fiber, which is shown to help lower LDL.

Have at least two servings of whole grains per day. That could be as simple as a comforting bowl of oatmeal for breakfast, 100 percent whole grain bread at lunch, and a side of brown rice at dinner.

Like whole grains, beans and legumes are great sources of soluble fiber. You may wish to try black beans, black-eyed peas, kidney beans, navy beans, lentils, and others.

Beans and legumes are great in side dishes, like in a Cajun corn and kidney bean salad, or in soup, like this Italian-style white bean and kale soup.

You can also whip up this spicy Southwestern black bean chili during the week for an easy family-friendly dinner.

Eating fruits with a lot of fiber, such as prunes, apples, and pears can help lower your overall cholesterol levels.

Slice them up and stir them into cereal or oatmeal, or throw them into your blender and create a delicious smoothie. They’re just as great plain, too, either as a midafternoon snack or an after-dinner treat.

Omega-3 fatty acids, which are found in fish, can lower your LDL levels. Look for fattier options, such as:

Ground flaxseeds and flaxseed oil also contain omega-3 fatty acids. Many vegetarians use flaxseed as a source of omega-3 fatty acids because they’re one of the better plant-based sources of this heart-healthy fat.

Make sure to buy ground flaxseed. Whole flaxseeds are almost impossible for your body to break down. This means they pass through your body largely intact and never leave behind any of their nutrients.

Ground flaxseed can be sprinkled onto your morning cereal, oatmeal, salads, dips, or yogurt, or added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.

Nuts, including Brazil nuts, almonds, pistachios and others, as well as peanuts, which are technically legumes, are filled with heart-healthy fats. They’re also high in fiber and contain a substance called plant sterols. Plant sterols block the absorption of cholesterol in your body.

Just remember that if you’re watching your calories, keep your nut portions in check with a measuring cup or scale, since they’re high in calories.

Chia seeds are a good source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients. Adding chia seeds to your diet may help lower LDL levels and decrease blood pressure.

Like flaxseeds, chia seeds are great when added to cereal, oatmeal, dips, salads, yogurt, or smoothies.

Unlike flaxseeds, however, chia seeds can develop a somewhat slimy texture when they’re wet. If that’s a problem for you, consume chia seeds immediately or try adding them to your baked goods in place of eggs.

Today, because they’re growing in popularity, chia seeds are available in many food products at the grocery store.

Avocados contain folate and monounsaturated fat. This healthy type of fat helps maintain HDL levels and reduces your risk of stroke, heart attack, and heart disease. They’re also filled with fiber, which naturally helps keep cholesterol in check.

Add slices of avocado to salads, soups, chilis, or sandwiches. Guacamole is a great option, too. Just be sure to reach for low calorie dippers, like carrots, radishes, and tomatoes, instead of high calorie, high salt tortilla chips.

Soy-based products aren’t just for vegetarians. Incorporating this food into your diet is a great way to reduce your meat consumption and cholesterol levels. When people eat less meat, their LDL levels will most likely decrease, and their HDL levels will most likely increase.

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