Dietary sources of HDL cholesterol

Pro Research Analysisby

Searched over 200M research papers

Analyzed relevant papers

Dietary Sources and Foods That Increase HDL Cholesterol

HDL cholesterol, often called "good cholesterol," plays a key role in heart health by helping remove excess cholesterol from the bloodstream. Several dietary sources and food groups have been shown to increase HDL cholesterol levels or improve its function.

Nuts and Almonds for HDL Cholesterol

Almonds and other nuts are effective at increasing HDL cholesterol. In a clinical trial, daily consumption of a small amount of almonds (10 g/day) significantly raised HDL cholesterol by 12-16% in patients with coronary artery disease who had low baseline HDL levels. This improvement was also accompanied by better overall lipid profiles, without affecting body weight or blood pressure . Other nuts, such as walnuts and pistachios, are also considered beneficial for HDL functionality .

Dietary Fats: Unsaturated and Saturated Fats

Replacing carbohydrates with dietary fats, especially unsaturated fats, is associated with higher HDL cholesterol levels. Diets rich in unsaturated fats (like those found in olive oil, avocados, and fatty fish) stimulate the production and function of HDL, particularly subspecies containing apolipoprotein E (apoE), which are important for reverse cholesterol transport and heart protection 257. Saturated fats from natural, unprocessed foods (such as whole milk, butter, and beef) have also been shown to increase HDL cholesterol in children, though the long-term effects on heart health require further study .

Trans fats, on the other hand, lower HDL cholesterol and should be avoided 59.

Eggs and Dietary Cholesterol

Eggs are a notable dietary source of cholesterol. In overweight men following a carbohydrate-restricted diet, eating three eggs per day significantly increased HDL cholesterol without raising LDL cholesterol or the LDL/HDL ratio . This suggests that eggs can be a beneficial part of a diet aimed at increasing HDL, especially when combined with reduced carbohydrate intake.

Fish and Fish Oils

Fresh fish and fish oils, particularly those rich in omega-3 fatty acids like docosahexaenoic acid (DHA), are associated with favorable effects on HDL metabolism and function 15. These foods not only help raise HDL cholesterol but also improve its ability to transport cholesterol away from tissues.

Whole Grains, Legumes, and Minimal Processing

Whole grains and legumes are also linked to improved HDL functionality, likely due to their fiber and bioactive compound content . Diets emphasizing minimal and unprocessed foods, including green vegetables, whole dairy, and unprocessed meats, have shown favorable effects on HDL cholesterol in children .

Polyphenols and Flavonoids

Bioactive compounds such as polyphenols and flavonoids—found in foods like extra virgin olive oil, berries, quercetin, curcumin, ginger, and resveratrol—can enhance HDL function. These compounds improve cholesterol efflux capacity and antioxidant activity of HDL, which are important for cardiovascular protection 14.

Summary of Key Dietary Sources

Nuts (almonds, walnuts, pistachios)
Unsaturated fats (olive oil, avocados, fatty fish)
Eggs (especially with reduced carbohydrate intake)
Fish and fish oils (rich in omega-3s)
Whole grains and legumes
Minimal and unprocessed foods (whole dairy, unprocessed meats, green vegetables)
Polyphenol- and flavonoid-rich foods (berries, olive oil, spices, red wine)

Conclusion

A diet that includes nuts, unsaturated fats, eggs, fish, whole grains, legumes, and foods rich in polyphenols and flavonoids can help increase HDL cholesterol and improve its function. Avoiding trans fats and focusing on minimally processed foods further supports healthy HDL levels. These dietary choices are linked to better heart health and reduced cardiovascular risk 12345679+1 MORE.

Sources and full results

Most relevant research papers on this topic

Functional Food and Bioactive Compounds on the Modulation of the Functionality of HDL-C: A Narrative Review

Dietary compounds like extra virgin olive oil, nuts, whole grains, and fish may increase HDL functionality, potentially reducing cardiovascular risk in adults.

Literature ReviewVery Rigorous Journal

2021·

9citations

·Karla Paulina Luna-Castillo et al.

Dietary fat and carbohydrate affect the metabolism of protein-based high-density lipoprotein subspecies

Dietary unsaturated fat stimulates reverse cholesterol transport through HDL subspecies containing apoE, potentially reducing atherogenesis and preventing diseases, while apoC3 may increase dyslipidemia, obesity, and CHD.

Literature Review

2021·

8citations

·F. Sacks et al.

Dietary Almonds Increase Serum HDL Cholesterol in Coronary Artery Disease Patients in a Randomized Controlled Trial.

Almond supplementation (10g/d) before breakfast can significantly increase HDL cholesterol and improve other markers of abnormal lipid metabolism in coronary artery disease patients with low initial HDL cholesterol.

RCTVery Rigorous Journal

2015·

68citations

·Humaira Jamshed et al.

Effects of Dietary Flavonoids on Reverse Cholesterol Transport, HDL Metabolism, and HDL Function.

Dietary flavonoids, particularly anthocyanins, may improve HDL function by regulating cellular cholesterol efflux and hepatic paraoxonase 1 expression and activity.

Literature ReviewVery Rigorous JournalHighly Cited

2017·

167citations

·Courtney L Millar et al.

Effects of Dietary Fat Intake on HDL Metabolism

Substituting fatty acids for carbohydrates improves HDL metabolism, while trans fats reduce HDL-C, and fish oil consumption may improve HDL metabolism.

Literature ReviewRigorous Journal

2014·

49citations

·H. Yanai et al.

Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet.

Including eggs in a carbohydrate-restricted diet increases HDL cholesterol and reduces metabolic syndrome risk factors in overweight men.

RCTHighly Cited

2008·

155citations

·G. Mutungi et al.

Dietary unsaturated fat increases HDL metabolic pathways involving apoE favorable to reverse cholesterol transport.

Dietary unsaturated fat increases HDL metabolism involving apoE, potentially protecting against coronary heart disease by promoting reverse cholesterol transport.

Non-RCTRigorous Journal

2019·

31citations

·Allyson M. Morton et al.

A high-fat/high-cholesterol diet, but not high-cholesterol alone, increases free cholesterol and apoE-rich HDL serum levels in rats and upregulates hepatic ABCA1 expression.

A high-fat/high-cholesterol diet increases free cholesterol and apoE-rich HDL levels in rats, potentially affecting cholesterol efflux from the liver through increased ABCA1-mediated free-cholesterol efflux.

2022·

11citations

·R. Shinohata et al.

Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials.

Replacing trans and saturated fats with cis unsaturated fats effectively reduces coronary artery disease risk, while the effects of carbohydrates and lauric acid-rich fats remain uncertain.

Meta-AnalysisHighly Cited

2003·

2762citations

·R. Mensink et al.

Effect of a dietary intervention including minimal and unprocessed foods, high in natural saturated fats, on the lipid profile of children, pooled evidence from randomized controlled trials and a cohort study

Consumption of minimal and unprocessed foods high in natural saturated fats improves HDL cholesterol levels in children, making it a safe dietary advice to follow.

Rigorous Journal

2022·

6citations

·Rosanne Barbra Hendriksen et al.

Try another search

health and fitness benefits

duration of dry cough

whole food diet benefits

vitamin C content in pineapple

angiotensin converting enzyme (ACE) blood test

citalopram withdrawal symptoms