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Foods to Raise Good Cholesterol
by Richard Cole
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Overview
There is little conclusive proof to show that any foods significantly raise only good cholesterol, or HDL. But preliminary studies have indicated that certain nuts, berries, juices and other foods may have that effect. Vitamins can also apparently increase HDL production in some people. Until more studies are done, the advice from most doctors is to eat foods that have been shown to reduce LDL cholesterol without lowering HDL cholesterol as well.
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Science
Each milligram per deciliter increase in HDL cholesterol lowers a person's risk of a fatal heart attack by about 3 percent. Low levels of HDL increase the risk of heart disease.
40 mg/dL is considered to be a major risk factor for heart disease. Between 40 and 59 mg/dL is recommended. Over 60 mg/dL is exceptionally healthy.
Most doctors agree there is too little scientific evidence to say with certainty that some foods increase good cholesterol, or HDL, without increasing LDL as well. Until recently, most government and private studies have been aimed at testing foods that reduce LDL.
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Preliminary studies
Most preliminary studies agree that nuts are a good candidate for raising HDL alone because they contain mono- and polyunsaturated fats. Peanuts, almonds, walnuts, pistachios, pecans and hazelnuts are better than cashews, macadamias, Brazil nuts and some pine nuts, which have more saturated fat.
A Northwestern University study showed that foods rich in magnesium have a number of beneficial effects, including raising HDL. High magnesium foods include halibut, dry-roasted almonds, spinach, whole-grain cereals, blackeyed peas, long-grain brown rice, kidney and pinto beans, avocados, bananas and raisins.
One study showed that eating 150 grams daily of a mixture of berries raised HDL by 5.2%. The berries in the study included bilberries, lingonberries (similar to cranberries), black currants, strawberries, raspberries and chokeberries.
There is general agreement that drinking moderate amounts of alcohol can raise HDL by about 4 mg/dL.
A study in Thailand indicated that eating one egg a day for three months can increase HDL by just over 10 mg/dL. A Japanese study found that 150 ml of kale juice daily increased HDL by 27%.
Vitamin B-3, or niacin, also shows signs of reducing HDL, but too much consumption can have negative health effects.
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Maintaining HDL
Because the evidence is still preliminary, many doctors recommend eating foods that decrease bad cholesterol, or LDL, without lowering HDL. Garlic is in that category.
Foods such as plant sterols, which are included in some margarines, also lower LDL without affecting HDL. Fruits, vegetables, unsaturated fats, dried beans and other foods high in soluble fiber have all been shown to be effective in lowering the bad type of cholesterol without hurting HDL levels.
