Dietary interventions to increase HDL cholesterol
Pro Research Analysisby 
Searched over 200M research papers
Dietary Patterns and HDL Cholesterol: Mediterranean, Unprocessed Foods, and Vegetarian Diets
Research shows that certain dietary patterns can increase HDL cholesterol and improve its function. The Mediterranean diet, especially when enriched with virgin olive oil or nuts, has been shown to significantly improve HDL function, including cholesterol efflux capacity, antioxidant properties, and vasodilatory capacity in people at high cardiovascular risk . This diet also raises HDL cholesterol levels in patients with type 2 diabetes and is considered the most effective dietary approach for managing diabetic dyslipidemia . Diets rich in minimal and unprocessed foods, high in natural saturated fats (such as whole milk, butter, beef, and green vegetables), have also been found to significantly increase HDL cholesterol in children . Vegetarian diets, while most effective at lowering LDL cholesterol, also contribute to improved lipid profiles .
Dietary Fats: Unsaturated and Saturated Fatty Acids
The type of dietary fat consumed plays a crucial role in HDL metabolism. Diets high in unsaturated fats, particularly monounsaturated and polyunsaturated fatty acids (like those found in fish and olive oil), have been shown to enhance HDL functionality and increase the activity of HDL subspecies involved in reverse cholesterol transport 13610. These unsaturated fats stimulate the production and clearance of HDL particles containing apolipoprotein E (apoE), which are especially active in removing cholesterol from the body 610. In animal studies, a combination of high fat and high cholesterol intake increased levels of apoE-rich HDL, suggesting a role for dietary fat in promoting cholesterol efflux from the liver . However, the benefits of saturated fats are less clear and should be interpreted with caution, especially in adults .
Functional Foods and Bioactive Compounds: Nuts, Olive Oil, and Flavonoids
Specific foods and bioactive compounds can further enhance HDL cholesterol and its protective functions. Regular consumption of nuts (such as almonds) and extra virgin olive oil has been shown to increase HDL cholesterol and improve its antioxidant and anti-inflammatory properties 359. Almond supplementation, even at low doses, significantly raised HDL cholesterol in patients with coronary artery disease who had low baseline HDL levels . Dietary flavonoids—found in foods like berries, tea, and certain vegetables—also improve HDL function by enhancing cholesterol efflux and antioxidant capacity 138. These compounds may be particularly beneficial for individuals with cardiovascular risk factors.
Antioxidant-Rich Diets and Moderate Alcohol Intake
Antioxidant-rich dietary patterns, including those high in fruits, vegetables, and polyphenols, have been shown to improve HDL function in both healthy individuals and those at high cardiovascular risk 135. Additionally, moderate consumption of ethanol (alcohol) has been found to enhance HDL function, particularly in reverse cholesterol transport, though these effects are mainly observed in short-term studies and should be approached with caution .
Conclusion
Dietary interventions that increase HDL cholesterol and improve its function include adopting a Mediterranean or antioxidant-rich diet, increasing intake of unsaturated fats, consuming functional foods like nuts and olive oil, and including flavonoid-rich foods. These approaches not only raise HDL cholesterol but also enhance its protective roles against cardiovascular disease. While some evidence supports the benefits of minimal processing and natural saturated fats in children, most research highlights the importance of unsaturated fats and bioactive compounds for optimal HDL function in adults. More long-term studies are needed to confirm these findings and guide precise dietary recommendations.
Sources and full results
Most relevant research papers on this topic