What can I eat to raise my HDL (good cholesterol) level?

All my blood work is wonderfully healthy now that I've lost over 100 pounds, except my HDL is just a little low. What should eat to raise that a bit?

Orange Juice: There was one specific study conducted at the University of Western Ontario in Canada where 25 students drank orange juice every day for four week. The results were amazing. HDL was raised an astounding 21%. The individual leading this study, Elzbieta Kurowska, stated this increase might have been caused by the flavonoid in the orange juice.

Beans: Kidney and red beans are a wonderful choice for raising HDL. These foods are low-glycemic carbohydrates that during digestion do not cause insulin spikes. Studies conducted where people ate foods rich in low-glycemic carbohydrate measure with the highest level of HDL.

Fish: Fish eaten several times a week can also be beneficial in raising HDL since it contains omega-3 fatty acids. This fish would include sardines, salmon, sea bass, herring, etc. If you do not like to eat fish, fish oil can be used as a supplement although the benefit takes much longer.

Olive Oil: Use oils higher in mono-unsaturated fats, such as olive oil or canola oil. Including 1-2 teaspoons of olive or canola oil with each meal would be sufficient.

Oat bran: Lowers cholesterol and LDL and raises HDL. In one study, two ounces of oat bran per day was associated with a 16% lowering of LDL and, after 3 months, an increase in HDL of as much as 15% (JAMA. 1991. 285. 1833-1839).

Onions: Some research suggests that half of raw onion/day may raise HDL as much as 30%.

Soy Products: A 1995 meta-analysis of 38 studies of soy confirmed that it lowers total cholesterol, LDL ("bad") cholesterol, and triglycerides, and raises HDL ("good") cholesterol.

Soluble Fiber: Add more soluble fiber to diet. Soluble fiber is found in fruits such as apples, grapes, and citrus fruits. The fiber in these foods helps lower total cholesterol and often raises HDL levels. You need to consume at least 30 grams of fiber per day.

Olive oil

Most of us have settled for eating one Vitorin each day, but otherwise, lots of exercise is about the only option.

Monounsaturated fats have been shown to increase levels of HDL. Olive oils, nuts and seeds all fall into this category. Be careful to consume these in moderation. Fat is fat!

Cheerios!

What is your HDL level? Most doctors dont worry unless its under 40.

Add soluble fiber to your diet - Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used.

Alcohol - 1 or 2 a day can help raise HDL. Although most doctors will not advise patients to do this.

Stop smoking - If you do smoke quit.

Aerobic exercise - Many people don't like to hear it, but regular aerobic exercise that raises your heart rate for 20 - 30 minutes at a time) increases the HDL levels.

Olive oil is best to raise the HDL.

Here are some foods you can eat:

Benecol spread rather than butter or margarine. Contains a substance that inhibits cholesterol absorbtion
cranberry juice
whole grains
nuts
beans
eating small meals throughout the day
oat bran fiber (oatmeal or Cheerios)
eat breakfast
folic acid (asparagus, brocoli, and fortified cereal)
leafy greens
egg yolks
water
garlic
chromium supplements
nuts

as is made obvious, incorporating a healthy diet into your lifestyle is a good way to guarantee high levels of good cholesterol.

Chew more bubble gum!

Try products rich in Omega 3 fatty acids (such as flaxseed). Make sure to grind the flaxseeds fresh.

Also try "Living" Extra Virgin Olive Oil (rich in antioxidant polyphenols that pull LDL out of the bloodstream). I dropped my total cholesterol by 30 points by taking 1 tablespoon of living olive oil every day.

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