Table of ContentsView AllTable of ContentsHDL CholesterolAvocadoNutsOatmealAntioxidant-Rich FoodsOlive OilNiacin-Rich FoodsFatty FishSoyFAQ
Table of ContentsView All
View All
Table of Contents
HDL Cholesterol
Avocado
Nuts
Oatmeal
Antioxidant-Rich Foods
Olive Oil
Niacin-Rich Foods
Fatty Fish
Soy
FAQ
Heart-healthy superfoods, which are thought to protect against disease, can raisehigh-density lipoprotein (HDL), the “good” kind of cholesterol. They can also lower low-densitylipoprotein(LDL) cholesterol, or “bad” cholesterol, effectively protecting you from heart disease and stroke.
Research shows the following foods may help increase HDL levels:
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This article discusses why some foods, like avocado, are good for your cholesterol. It also gives examples of healthy foods to boost your HDL or lower LDL.
What Is HDL Cholesterol?
High-density lipoprotein (HDL) is a protective form of cholesterol. It carries bad cholesterol away from the arteries and into the liver. There, it can be broken down and eliminated from the body.
Your risk of a heart attack or heart disease is lower when your HDL is high. That equates to about 60 milligrams per deciliter (mg/dl) or higher. When yourHDL is low, your chances of having a heart attack or heart disease are increased. For women, that’s less than 50 mg/dl and for men, less than 40 mg/dl.
How Foods Affect Cholesterol
Here are several types of foods you should consider eating more often to raise your HDL and lower your LDL.
Avocados are an excellent source of monounsaturated fatty acids, a healthy type of fat that boosts HDL and lowers LDL. In a 2015 study, eating one avocado a day while following a moderate-fat diet was associated with a 13.5 mg/dLdrop in LDL (bad) cholesterol.
Participants also improved several other blood measurements when they consumed an avocado a day. This included:
How Much Cholesterol Is in an Avocado?Avocados have zero cholesterol. Hass avocados (Persea americana) are nutrient-dense, packed withfiber,potassium,magnesium, vitamin A, vitamin E, vitamin K, and a plethora of “good"monounsaturated fatty acids. Avocados are believed to improve cardiovascular health.
How Much Cholesterol Is in an Avocado?
Avocados have zero cholesterol. Hass avocados (Persea americana) are nutrient-dense, packed withfiber,potassium,magnesium, vitamin A, vitamin E, vitamin K, and a plethora of “good"monounsaturated fatty acids. Avocados are believed to improve cardiovascular health.
Preparation TipAvocados have 235 calories per cup (146 grams), so portion control is key. For a delicious “California-style” sandwich, try half of an avocado with lettuce, tomato, and onion in a medium-size, whole grain pita. Add a squeeze of lemon and one tablespoon of flavored hummus (horseradish, lemon, or garlic) for an added kick.
Preparation Tip
Avocados have 235 calories per cup (146 grams), so portion control is key. For a delicious “California-style” sandwich, try half of an avocado with lettuce, tomato, and onion in a medium-size, whole grain pita. Add a squeeze of lemon and one tablespoon of flavored hummus (horseradish, lemon, or garlic) for an added kick.
8 Foods to Increase HDL Good Cholesterol
Research shows that eating nuts can improve cholesterol levels and help lower the risk of heart disease.
Nuts, such as almonds,pistachios, and walnuts, are a good source of unsaturated fatty acids and are loaded with other nutrients including fiber, minerals, antioxidants.
Studies show that eating these types of nuts may help some people raise their HDL levels.
11 Snacks for a Healthy Heart
Countless research studies have shown that regular consumption of oats helps reducetotal cholesteroland LDL. In addition to those benefits, oatmeal does not lower your good HDL cholesterol.
Preparation TipAdding ground cinnamon and 1/2 an ounce of walnuts (seven shelled halves) makes an oatmeal breakfast even more heart-healthy.
Adding ground cinnamon and 1/2 an ounce of walnuts (seven shelled halves) makes an oatmeal breakfast even more heart-healthy.
How Oatmeal Lowers Cholesterol for Heart Health
A 2016 study published in the journalNutrientsshowed that an antioxidant-rich diet raised HDL levels in relation to triglycerides.Antioxidants are substances in food that may protect your cells from damage.
High antioxidant foods include:
Deeply colored fruits and vegetables tend to be high in antioxidants.
Preparation TipTry making a smoothie for an HDL-boosting, antioxidant-rich breakfast. Some good ingredient choices include berries, kale or spinach, avocado, and non-dairy milk such as almond milk.
Try making a smoothie for an HDL-boosting, antioxidant-rich breakfast. Some good ingredient choices include berries, kale or spinach, avocado, and non-dairy milk such as almond milk.
Can Berries Lower Your Cholesterol?
Olive oil, a staple of theMediterranean diet, has many health benefits. Extra virgin olive oil is a good source ofpolyphenols—compounds naturally found in plants—which can help improve cholesterol levels.
Research shows that olive oil polyphenols not only raise HDL cholesterol but may also enhance HDL function.
Niacin (vitamin B3) in certain doses (as a supplement) may raise HDL levels.Niacin is found in high concentrations in:
Preparation TipSautéed crimini mushrooms are a delightful complement to any meal. You can also grill them and use them as a fantastic filler for chicken or seafood kabobs.
Sautéed crimini mushrooms are a delightful complement to any meal. You can also grill them and use them as a fantastic filler for chicken or seafood kabobs.
Niacin and Heart Health
A 2014 study found that a diet rich in foods, including fatty fish, increased the size of HDL particles. This may help improve cholesterol transport throughout the body.
Fatty fish are high in heart-healthy omega-3 fats. The American Heart Association recommends eating fish at least twice a week, especially varieties that contain omega-3 fats. These include:
A serving of fish is considered 3.5 ounces cooked.
Preparation TipA chopped almond crust adds even more omega-3s to any fish meal.
A chopped almond crust adds even more omega-3s to any fish meal.
What Omega-3 Fatty Acids Do for Your Health, According to a Dietitian
Studies show that consumingsoy-based foods can increase HDL levels, as well as lower LDL andtriglyceridelevels.
One 2015 meta-analysis published inBritish Journal of Nutritionfound that consuming soy products was associated with an increase in HDL cholesterol levels and a reduction in LDL levels. Whole soybean foods, such as soy milk, soybeans and nuts appeared to have a stronger effect on blood cholesterol than soy supplements.
Summary
Some foods can boost your HDL, or “good” cholesterol, or lower LDL, or “bad” cholesterol. HDL cholesterol carries LDL cholesterol away from your arteries and helps lower your risk of a heart attack.
Eating the following foods may help boost HDL and lower LDL:
Keep in mind that dietary changes go hand in hand with lifestyle choices for healthy cholesterol levels.Aerobic exercise, weight loss, and avoiding smoking all contribute to higher HDL cholesterol levels. Remember that several small changes can add up to big results.
Frequently Asked QuestionsResearch is mixed on whether avocado oil helps lower bad cholesterol. One small human study found that replacing butter with avocado oil lowered total and LDL cholesterol after six days.However, other research has found that most of the avocado oil on the market is contaminated or spoiled.It may take at least five weeks for consumed foods to lower bad cholesterol (LDL cholesterol). A 2015 study from Penn State University found that people with obesity or who were overweight had a 50% drop in LDL levels after following an avocado-rich, low-fat diet for five weeks.Yes, niacin is a dietary supplement that raises HDL levels in the body. Like other dietary supplements, it shouldn’t replace prescription medication. It may be wise to ask your healthcare provider before taking any dietary supplement since everybody can react differently to using them.Foods that have high amounts of bad cholesterol include fast food (burgers and French fries), full-fat dairy products like milk and cheese, red meats such as beef and pork, and processed meat. Reducing frequent consumption of food that contains high amounts of LDL cholesterol and saturated fats can help lower your risk of heart disease.
Frequently Asked Questions
Research is mixed on whether avocado oil helps lower bad cholesterol. One small human study found that replacing butter with avocado oil lowered total and LDL cholesterol after six days.However, other research has found that most of the avocado oil on the market is contaminated or spoiled.
It may take at least five weeks for consumed foods to lower bad cholesterol (LDL cholesterol). A 2015 study from Penn State University found that people with obesity or who were overweight had a 50% drop in LDL levels after following an avocado-rich, low-fat diet for five weeks.
Yes, niacin is a dietary supplement that raises HDL levels in the body. Like other dietary supplements, it shouldn’t replace prescription medication. It may be wise to ask your healthcare provider before taking any dietary supplement since everybody can react differently to using them.
Foods that have high amounts of bad cholesterol include fast food (burgers and French fries), full-fat dairy products like milk and cheese, red meats such as beef and pork, and processed meat. Reducing frequent consumption of food that contains high amounts of LDL cholesterol and saturated fats can help lower your risk of heart disease.
20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hunter PM, Hegele RA.Functional foods and dietary supplements for the management of dyslipidaemia.Nat Rev Endocrinol. 2017;13(5):278-288. doi:10.1038/nrendo.2016.210U.S. Library of Medicine, MedlinePlus.Cholesterol Levels: What You Need to Know.American Heart Association.The Skinny on Fats.Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM.Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial.J Am Heart Assoc. 2015;4(1):e001355. doi:10.1161/JAHA.114.001355Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi:10.1080/10408398.2011.556759Guasch-Ferré M, Liu X, Malik VS, et al.Nut consumption and risk of cardiovascular disease.Journal of the American College of Cardiology. 2017;70(20):2519-2532. doi:10.1016/j.jacc.2017.09.035Guasch-Ferré M, Tessier AJ, Petersen KS, et al.Effects of nut consumption on blood lipids and lipoproteins: a comprehensive literature update.Nutrients. 2023;15(3):596. doi:10.3390/nu15030596Baghery F, Mohammadifard N, Khanamani Falahati-Pour S.The effect of pistachio supplementation on metabolic syndrome and its components in adults: A systematic review and meta-analysis of randomized controlled trials.Nutrition Reviews. 2022;80(10):2051-2063. doi:10.1093/nutrit/nuac027Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468Grundy MM, Fardet A, Tosh SM, Rich GT, Wilde PJ.Processing of oat: the impact on oat’s cholesterol lowering effect.Food Funct. 2018;9(3):1328-1343. doi:10.1039/C7FO02006FKim K, Vance TM, Chun OK.Greater total antioxidant capacity from diet and supplements is associated with a less atherogenic blood profile in U.S. adults.Nutrients. 2016;8(1). doi:10.3390/nu8010015Estruch R, Lamuela-Raventós RM, Ros E.The bitter taste of extra virgin olive oil for a sweet long life.Journal of the American College of Cardiology. 2020;75(15):1740-1742. doi:10.1016/j.jacc.2020.02.043U.S. National Library of Medicine, MedlinePlus.Niacin for cholesterol.Lankinen M, Kolehmainen M, Jääskeläinen T, et al.Effects of whole grain, fish and bilberries on serum metabolic profile and lipid transfer protein activities: a randomized trial (Sysdimet).PLoS ONE. 2014;9(2):e90352. doi:10.1371/journal.pone.0090352Yanai H, Tada N.Effects of intake of soy and non-soy legume on serum HDL-cholesterol levels.J Endocrinol Metab. 2018;8(5):83-86. doi:10.14740/jem524wTokede OA, Onabanjo TA, Yansane A, Gaziano JM, Djoussé L.Soya products and serum lipids: a meta-analysis of randomised controlled trials.Br J Nutr. 2015;114(6):831-843. doi:10.1017/S0007114515002603Flores M, Saravia C, Vergara CE, Avila F, Valdés H, Ortiz-Viedma J.Avocado oil: Characteristics, properties, and applications.Molecules. 2019;24(11):2172. doi:10.3390/molecules24112172Green HS, Wang SC.First report on quality and purity evaluations of avocado oil sold in the US. Food Control. 2020;116:107328. doi:10.1016/j.foodcont.2020.107328American Heart Association (AHA).Cholesterol Medications.American Heart Association (AHA).Saturated Fat.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hunter PM, Hegele RA.Functional foods and dietary supplements for the management of dyslipidaemia.Nat Rev Endocrinol. 2017;13(5):278-288. doi:10.1038/nrendo.2016.210U.S. Library of Medicine, MedlinePlus.Cholesterol Levels: What You Need to Know.American Heart Association.The Skinny on Fats.Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM.Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial.J Am Heart Assoc. 2015;4(1):e001355. doi:10.1161/JAHA.114.001355Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi:10.1080/10408398.2011.556759Guasch-Ferré M, Liu X, Malik VS, et al.Nut consumption and risk of cardiovascular disease.Journal of the American College of Cardiology. 2017;70(20):2519-2532. doi:10.1016/j.jacc.2017.09.035Guasch-Ferré M, Tessier AJ, Petersen KS, et al.Effects of nut consumption on blood lipids and lipoproteins: a comprehensive literature update.Nutrients. 2023;15(3):596. doi:10.3390/nu15030596Baghery F, Mohammadifard N, Khanamani Falahati-Pour S.The effect of pistachio supplementation on metabolic syndrome and its components in adults: A systematic review and meta-analysis of randomized controlled trials.Nutrition Reviews. 2022;80(10):2051-2063. doi:10.1093/nutrit/nuac027Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468Grundy MM, Fardet A, Tosh SM, Rich GT, Wilde PJ.Processing of oat: the impact on oat’s cholesterol lowering effect.Food Funct. 2018;9(3):1328-1343. doi:10.1039/C7FO02006FKim K, Vance TM, Chun OK.Greater total antioxidant capacity from diet and supplements is associated with a less atherogenic blood profile in U.S. adults.Nutrients. 2016;8(1). doi:10.3390/nu8010015Estruch R, Lamuela-Raventós RM, Ros E.The bitter taste of extra virgin olive oil for a sweet long life.Journal of the American College of Cardiology. 2020;75(15):1740-1742. doi:10.1016/j.jacc.2020.02.043U.S. National Library of Medicine, MedlinePlus.Niacin for cholesterol.Lankinen M, Kolehmainen M, Jääskeläinen T, et al.Effects of whole grain, fish and bilberries on serum metabolic profile and lipid transfer protein activities: a randomized trial (Sysdimet).PLoS ONE. 2014;9(2):e90352. doi:10.1371/journal.pone.0090352Yanai H, Tada N.Effects of intake of soy and non-soy legume on serum HDL-cholesterol levels.J Endocrinol Metab. 2018;8(5):83-86. doi:10.14740/jem524wTokede OA, Onabanjo TA, Yansane A, Gaziano JM, Djoussé L.Soya products and serum lipids: a meta-analysis of randomised controlled trials.Br J Nutr. 2015;114(6):831-843. doi:10.1017/S0007114515002603Flores M, Saravia C, Vergara CE, Avila F, Valdés H, Ortiz-Viedma J.Avocado oil: Characteristics, properties, and applications.Molecules. 2019;24(11):2172. doi:10.3390/molecules24112172Green HS, Wang SC.First report on quality and purity evaluations of avocado oil sold in the US. Food Control. 2020;116:107328. doi:10.1016/j.foodcont.2020.107328American Heart Association (AHA).Cholesterol Medications.American Heart Association (AHA).Saturated Fat.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hunter PM, Hegele RA.Functional foods and dietary supplements for the management of dyslipidaemia.Nat Rev Endocrinol. 2017;13(5):278-288. doi:10.1038/nrendo.2016.210U.S. Library of Medicine, MedlinePlus.Cholesterol Levels: What You Need to Know.American Heart Association.The Skinny on Fats.Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM.Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial.J Am Heart Assoc. 2015;4(1):e001355. doi:10.1161/JAHA.114.001355Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi:10.1080/10408398.2011.556759Guasch-Ferré M, Liu X, Malik VS, et al.Nut consumption and risk of cardiovascular disease.Journal of the American College of Cardiology. 2017;70(20):2519-2532. doi:10.1016/j.jacc.2017.09.035Guasch-Ferré M, Tessier AJ, Petersen KS, et al.Effects of nut consumption on blood lipids and lipoproteins: a comprehensive literature update.Nutrients. 2023;15(3):596. doi:10.3390/nu15030596Baghery F, Mohammadifard N, Khanamani Falahati-Pour S.The effect of pistachio supplementation on metabolic syndrome and its components in adults: A systematic review and meta-analysis of randomized controlled trials.Nutrition Reviews. 2022;80(10):2051-2063. doi:10.1093/nutrit/nuac027Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468Grundy MM, Fardet A, Tosh SM, Rich GT, Wilde PJ.Processing of oat: the impact on oat’s cholesterol lowering effect.Food Funct. 2018;9(3):1328-1343. doi:10.1039/C7FO02006FKim K, Vance TM, Chun OK.Greater total antioxidant capacity from diet and supplements is associated with a less atherogenic blood profile in U.S. adults.Nutrients. 2016;8(1). doi:10.3390/nu8010015Estruch R, Lamuela-Raventós RM, Ros E.The bitter taste of extra virgin olive oil for a sweet long life.Journal of the American College of Cardiology. 2020;75(15):1740-1742. doi:10.1016/j.jacc.2020.02.043U.S. National Library of Medicine, MedlinePlus.Niacin for cholesterol.Lankinen M, Kolehmainen M, Jääskeläinen T, et al.Effects of whole grain, fish and bilberries on serum metabolic profile and lipid transfer protein activities: a randomized trial (Sysdimet).PLoS ONE. 2014;9(2):e90352. doi:10.1371/journal.pone.0090352Yanai H, Tada N.Effects of intake of soy and non-soy legume on serum HDL-cholesterol levels.J Endocrinol Metab. 2018;8(5):83-86. doi:10.14740/jem524wTokede OA, Onabanjo TA, Yansane A, Gaziano JM, Djoussé L.Soya products and serum lipids: a meta-analysis of randomised controlled trials.Br J Nutr. 2015;114(6):831-843. doi:10.1017/S0007114515002603Flores M, Saravia C, Vergara CE, Avila F, Valdés H, Ortiz-Viedma J.Avocado oil: Characteristics, properties, and applications.Molecules. 2019;24(11):2172. doi:10.3390/molecules24112172Green HS, Wang SC.First report on quality and purity evaluations of avocado oil sold in the US. Food Control. 2020;116:107328. doi:10.1016/j.foodcont.2020.107328American Heart Association (AHA).Cholesterol Medications.American Heart Association (AHA).Saturated Fat.
Hunter PM, Hegele RA.Functional foods and dietary supplements for the management of dyslipidaemia.Nat Rev Endocrinol. 2017;13(5):278-288. doi:10.1038/nrendo.2016.210
U.S. Library of Medicine, MedlinePlus.Cholesterol Levels: What You Need to Know.
American Heart Association.The Skinny on Fats.
Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM.Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial.J Am Heart Assoc. 2015;4(1):e001355. doi:10.1161/JAHA.114.001355
Dreher ML, Davenport AJ.Hass avocado composition and potential health effects.Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi:10.1080/10408398.2011.556759
Guasch-Ferré M, Liu X, Malik VS, et al.Nut consumption and risk of cardiovascular disease.Journal of the American College of Cardiology. 2017;70(20):2519-2532. doi:10.1016/j.jacc.2017.09.035
Guasch-Ferré M, Tessier AJ, Petersen KS, et al.Effects of nut consumption on blood lipids and lipoproteins: a comprehensive literature update.Nutrients. 2023;15(3):596. doi:10.3390/nu15030596
Baghery F, Mohammadifard N, Khanamani Falahati-Pour S.The effect of pistachio supplementation on metabolic syndrome and its components in adults: A systematic review and meta-analysis of randomized controlled trials.Nutrition Reviews. 2022;80(10):2051-2063. doi:10.1093/nutrit/nuac027
Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K.Almonds and cardiovascular health: a review.Nutrients. 2018;10(4):468. doi:10.3390/nu10040468
Grundy MM, Fardet A, Tosh SM, Rich GT, Wilde PJ.Processing of oat: the impact on oat’s cholesterol lowering effect.Food Funct. 2018;9(3):1328-1343. doi:10.1039/C7FO02006F
Kim K, Vance TM, Chun OK.Greater total antioxidant capacity from diet and supplements is associated with a less atherogenic blood profile in U.S. adults.Nutrients. 2016;8(1). doi:10.3390/nu8010015
Estruch R, Lamuela-Raventós RM, Ros E.The bitter taste of extra virgin olive oil for a sweet long life.Journal of the American College of Cardiology. 2020;75(15):1740-1742. doi:10.1016/j.jacc.2020.02.043
U.S. National Library of Medicine, MedlinePlus.Niacin for cholesterol.
Lankinen M, Kolehmainen M, Jääskeläinen T, et al.Effects of whole grain, fish and bilberries on serum metabolic profile and lipid transfer protein activities: a randomized trial (Sysdimet).PLoS ONE. 2014;9(2):e90352. doi:10.1371/journal.pone.0090352
Yanai H, Tada N.Effects of intake of soy and non-soy legume on serum HDL-cholesterol levels.J Endocrinol Metab. 2018;8(5):83-86. doi:10.14740/jem524w
Tokede OA, Onabanjo TA, Yansane A, Gaziano JM, Djoussé L.Soya products and serum lipids: a meta-analysis of randomised controlled trials.Br J Nutr. 2015;114(6):831-843. doi:10.1017/S0007114515002603
Flores M, Saravia C, Vergara CE, Avila F, Valdés H, Ortiz-Viedma J.Avocado oil: Characteristics, properties, and applications.Molecules. 2019;24(11):2172. doi:10.3390/molecules24112172
Green HS, Wang SC.First report on quality and purity evaluations of avocado oil sold in the US. Food Control. 2020;116:107328. doi:10.1016/j.foodcont.2020.107328
American Heart Association (AHA).Cholesterol Medications.
American Heart Association (AHA).Saturated Fat.
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