Dietary Recommendations for Increasing HDL Cholesterol

Introduction to HDL-Boosting Diets

Consuming at least 2 servings of fish per week, particularly oily fish like salmon, mackerel, or albacore tuna, can help increase HDL cholesterol levels, as recommended by the American Heart Association 1, 2, 3

The American Heart Association suggests a minimum of 2 servings of fish per week, with a serving size of 3.5-4 oz (100-113g) per serving, to increase HDL cholesterol levels 1, 2, 3
Oily fish varieties, such as salmon, mackerel, albacore tuna, herring, sardines, anchovies, and bluefin tuna, are the best options for increasing HDL cholesterol levels due to their high levels of long-chain omega-3 polyunsaturated fatty acids (LC n-3 PUFAs) 2
One fatty fish serving per week provides approximately 250 mg/day of LC n-3 PUFAs, which is associated with increased HDL cholesterol levels 2

The following fish have the specified omega-3 PUFA content per 3.5-oz serving:
Fish Type Omega-3 PUFA Content
White albacore tuna canned in water 0.9g [4]
White tuna canned in oil 0.2g [4]
Light tuna canned in water 0.3g [4]

Fish Type	Omega-3 PUFA Content
White albacore tuna canned in water	0.9g [4]
White tuna canned in oil	0.2g [4]
Light tuna canned in water	0.3g [4]

To maximize the HDL-raising benefits of fish, it is recommended to avoid preparation methods that add saturated or trans fats, such as cream sauces or deep frying, and instead opt for grilling, baking, or poaching 1
Water-packed tuna retains more natural omega-3s, while oil-packed tuna has a less favorable omega-3 profile 1

Combining fish consumption with other heart-healthy dietary patterns, such as the Mediterranean diet or DASH eating plan, can help achieve optimal HDL levels, as suggested by the American College of Cardiology 2, 5
The American Heart Association recommends consuming fish rich in omega-3 fatty acids for cardiovascular health benefits, including decreased risk for arrhythmias and sudden cardiac death, reduced risk for thrombosis, lower triglyceride levels, decreased rate of atherosclerotic plaque growth, improved endothelial function, slightly lower blood pressure, and reduced inflammatory responses 3

For patients with documented coronary heart disease, the American Heart Association recommends 1g of EPA+DHA per day 3
For individuals with high triglycerides, the American Heart Association recommends 2-4g of EPA+DHA per day 4
White albacore tuna typically contains more mercury than light tuna, and the FDA advises certain populations (pregnant women, nursing mothers, young children) to limit white tuna consumption to 6 ounces per week 3, 1