Is there any food that could raise HDL?

Can anyone tell me how do I raise those HDL my blood, all my other cholestrol level are in order except a little low in my HDL.

Does drinking chinese tea and eating more vegetable helps? I'm on a regular exercise regime - jogging 3 miles 4 times weekly - but yet my annual blood test results don't show any improvement in my HDL.

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Red Wine: Drinking red wine is an option as long as it is consumed within reason.

Beans: Kidney and red beans 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.

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

Soy Products: Can lower total cholesterol, LDL and triglycerides, and raise HDL

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.

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foods high in B vitamins. Almonds are good. Cook with monosaturated oils like olive oil,canola oil. Stay away from maragine unless it contains no polyunsaturated oil. Keep your diet as low fat as possible. Steer away from meets high in fat.ie. liver,pork,etc. Fish at least once a week is good. Fish high in fish oil will raise your HDL. Salmon or Cod for instance. You Meat department manager at the grocery can help you here. Make sure it is fresh. It should be firm to the touch and not smell fishy. If it does, ask when the next shipment will be in and return on that day.

niacin supplements arent really a food but they typiucally increase your HDL by about 10-30% if you use them regularly. you should talk to a doctor or pharmacist first though if you decided to go that route about dosing though bc you need to start slow and niacin can cause liver problems. excercise is a really good way to increase your HDL as well; HDL is affected more by excercising than what you eat (unlike LDL).