- HDL is a type of “good” cholesterol that helps protect your heart.
- Fatty fish like salmon, sardines and mackerel can help raise your HDL levels.
- Bake, steam or grill fatty fish for a delicious, heart-healthy meal.
Cholesterol may have a bad reputation, but it’s actually a natural, waxy substance that your body needs. What really matters is the type of cholesterol. There are two main kinds: low-density lipoproteins (LDL), often called “bad” cholesterol, and high-density lipoproteins (HDL), known as “good” cholesterol.
HDL cholesterol is a powerhouse because it acts like a custodian in your bloodstream. It binds to LDL cholesterol and helps transport it to the liver, where it can be broken down and removed from the body. Otherwise, LDL cholesterol can build up and form plaque in the arteries, a major risk factor for heart disease.
The good news is that most people can improve their HDL levels with some dietary changes. One dietitian-recommended strategy is to consume more fatty fish, such as salmon, mackerel and sardines. Keep reading to find out why adding these heart-healthy fish to your diet is great for your cholesterol.
Why Fatty Fish Helps Improve Your HDL Cholesterol
Adding fatty fish to your diet is a smart and delicious way to support your heart health. In fact, eating fatty fish at least twice per week is associated with a lower risk of heart disease. Here’s why these fish are so great for your heart.
They Are Rich in Omega-3s
Fatty fish are rich in omega-3 fatty acids, a type of polyunsaturated fat. Omega-3s exist as ALA (alpha-linolenic acid), found in plant-based foods like flaxseed and walnuts, and DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which are found in fatty fish like salmon, mackerel and sardines. Although getting all three types of omega-3s is important, EPA and DHA are the superstars that are linked with supporting HDL cholesterol by improving the particles’ size, function and quality.
Their benefits go beyond heart health—they also help lower inflammation, aid in wound healing, and support brain and nerve function.
They Help Reduce Inflammation
One key benefit of HDL-boosting fatty fish is their ability to help reduce inflammation in the body. Chronic inflammation is linked with lower levels of HDL and higher levels of LDL and triglycerides, which can increase the risk of heart disease. Michelle Routhenstein, M.S., RD, CDCES, CDN, who specializes in seeing clients managing heart conditions, explains, “Inflammation can damage the endothelium, the inner cellular lining of the blood vessels, leading to micro-tears and plaque buildup. It also makes blood more likely to clot, increasing the risk of blockages that can cause heart attacks and strokes.”
They Provide Antioxidants
Fatty fish are a rich source of antioxidants in the diet. Beyond antioxidant-rich omega-3s, they also contain other antioxidants that support heart health and cholesterol. Some examples include selenium, vitamin E and astaxanthin—a potent antioxidant pigment that gives fish like salmon their pinkish-red color. Antioxidants can neutralize harmful molecules called free radicals, which can damage blood vessels and lead to heart disease, explains Routhenstein.
“HDL also has antioxidant properties, which help protect blood vessels from damage and reduce the risk of atherosclerosis,” says Chiya Delgado, M.B.A., RDN. By eating antioxidant-rich foods and increasing your body’s HDL levels, you can give your heart health an extra layer of protection.
6 Ways to Add Fatty Fish to Your Diet
Whether you add smoked salmon to your morning bagel or plan an elegant dinner of mackerel and asparagus, there are many ways to prepare fatty fish.
- Baking. Baking is an excellent cooking method for fatty fish that doesn’t require much cooking oil, yet tastes delicious.
- Steaming. Steaming fish helps maintain moisture, preserves its delicate texture and keeps it from drying out. The gentle heat also protects the fish’s natural flakiness.
- Grilling. If you prefer to barbecue, grilled fish is a great favorite. For added flavor, purchase tools like a grilling plank, which can infuse a smoky flavor—just be sure to soak the grilling plank for at least an hour before use.
- Smoking. Fatty fish is often available smoked, which is an easy way to amp up your HDL cholesterol without a lot of cooking. Add smoked mackerel or salmon to an omelet. Smoked fish can sometimes be high in sodium, so make sure you make lower-sodium choices on days when you enjoy smoked fish.
- Canned Fish. If you’re short on time or just not in the mood to cook, canned fish is a convenient and nutritious option.
- Marinating. To enhance flavor and reduce fishy odors, Delgado recommends marinating fish before cooking. She suggests using fresh herbs in your marinade, like dill, parsley and thyme, as well as spices like garlic powder, paprika and cumin.
It’s generally advised to eat fatty fish at least one to two times per week to help lower your risk of heart disease. “A standard serving is 3 ounces of cooked fish (about the size of a deck of cards) or roughly ¾ cup of flaked fish,” says Delgado.
HDL-Cholesterol-Friendly Recipes to Try
Other Foods That Support HDL Levels
Not a fan of fish? You can still get heart-healthy omega-3s from plant-based foods. While EPA and DHA—the forms most strongly linked to HDL support—are mainly found in fish, plant sources offer a different type called ALA, which may still provide heart-supporting benefits. Plus, your body can convert a small amount of ALA into EPA and DHA. Some good sources of plant-based omega-3s include walnuts, chia seeds and hemp hearts.
Additionally, Routhenstein explains that while the amount of HDL in your body is important, recent research shows that how well your HDL functions is just as vital. “Consuming olive oil, whole grains and lycopene-rich foods [like] cooked tomatoes, red bell peppers and watermelon may also help enhance HDL functionality.”
Our Expert Take
Fatty fish like salmon, sardines and mackerel are among the top dietitian-recommended foods for raising HDL, the “good” cholesterol that helps protect your heart. Adding these fish into your meals just a few times a week is a simple, sustainable way to support heart health. As always, for personalized advice, be sure to consult your health care provider.
