HDL cholesterol — the “good” cholesterol — acts as the body’s recycling service, ferrying cholesterol away from artery walls back to the liver for disposal. Higher levels are generally protective, which is why it sits on every standard lipid panel. Unlike LDL, HDL responds less to single foods and more to the overall pattern: monounsaturated fats, oily fish, regular activity and not smoking nudge it up, while excess refined carbohydrate and trans fats drag it down.
Compounds that influence HDL Cholesterol
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
Explore by health goal
See the foods that support these goals: