Let me start with something I hear almost weekly:
“Doc, I cut out all the bad stuff—eggs, peanut butter, even cheese. But my HDL hasn’t budged.”
I get it. HDL—the so-called “good cholesterol”—can be a stubborn number. And for years, we made blanket statements about dietary fat that scared people off entire food groups. But research has evolved. And so has my advice.
Turns out, some of the foods patients used to think were ‘forbidden’ actually help improve HDL. Not just harmless—but helpful.
Let’s walk through the top five.
1. Whole Eggs (Yes, Including the Yolks)
I’ll admit, this one surprises a lot of my older patients.
Remember when we all thought eggs would destroy your arteries? That was the 1990s. We now know dietary cholesterol doesn’t raise blood cholesterol the way saturated fats do.
Eggs—especially the yolks—contain:
- Choline (supports liver function and lipid metabolism)
- Healthy fats
- Protein that helps with satiety
One of my patients, a 66-year-old retired engineer from The Colony, was eating oatmeal every morning with skim milk. HDL stuck at 38.
We switched things up: 2 eggs with sautéed spinach and avocado a few mornings a week. Six months later? HDL was 48.
More important—he felt better. More energy, fewer mid-morning crashes.
Caveat: I avoid recommending eggs daily in patients with familial hypercholesterolemia. But for most, they’re fine.
2. Peanut Butter (Natural, Please)
I had a patient recently—a 42-year-old teacher—who said she stopped eating peanut butter because she read somewhere it “clogs arteries.”
Let’s set the record straight: Natural peanut butter is rich in monounsaturated fats, which can actually help increase HDL and lower LDL. It also contains plant sterols and magnesium—both good for heart health.
In many cases, I encourage peanut butter as a snack for patients who skip meals or reach for sugary options in the afternoon. A spoonful with apple slices or on whole grain toast? That’s better than chips or cookies.
Just skip the brands with hydrogenated oils or added sugars.
3. Dark Chocolate (Yes, Really)
Now before you run to the candy aisle—we’re talking about dark chocolate here. At least 70% cacao. Not milk chocolate bars.
Studies have shown that flavonoids in dark chocolate improve endothelial function and may modestly increase HDL while lowering oxidative stress. I usually point patients to a 2017 meta-analysis in the European Journal of Clinical Nutritionthat confirmed small but positive effects on HDL.
In moderation, a square or two after dinner is absolutely fine.
One couple in their 50s from Flower Mound started doing this instead of ice cream every night. Not only did their lipid panels improve—they slept better, too.
My take? Chocolate isn’t medicine. But it’s not the enemy either.
4. Full-Fat Greek Yogurt
This one throws people off.
Isn’t full-fat dairy bad for cholesterol? Not necessarily.
The saturated fat in dairy behaves differently from that in processed meats. Plus, full-fat Greek yogurt is loaded with probiotics and protein, and has been associated in some observational studies with higher HDL levels and reduced central obesity.
And here’s a practical point: full-fat yogurt is more filling. Patients who eat it tend to snack less.
I usually recommend brands without added sugar—and suggest topping with berries, chia seeds, or a drizzle of honey.
We had a patient (mid-30s, software engineer) who was skipping breakfast altogether. Switched to full-fat yogurt with walnuts and blueberries three days a week. HDL up by 6 points in 90 days.
5. Avocados
No surprise here, right?
Avocados are rich in monounsaturated fats, fiber, and antioxidants. They’ve been shown in multiple studies to lower LDL and raise HDL.
But here’s something not in the textbooks: North Texas patients—especially those from Hispanic and South Asian backgrounds—often eat avocados with spicy, high-sodium condiments (think tajin, chips, or masala).
So while I do recommend avocado regularly, I also coach on portion and preparation.
My usual advice? Slice half an avocado onto whole grain toast with a pinch of sea salt and a soft-boiled egg. That’s a cholesterol-friendly powerhouse.
Common Patient Questions About HDL and Food
“Can I eat eggs if I’m on a statin?”
Generally, yes. Statins target how your liver makes cholesterol. Moderate egg consumption—3 to 5 per week—is usually fine.
“Is coconut oil good for HDL?”
It may raise HDL but also raises LDL. I usually don’t recommend it unless used sparingly. Olive oil is a safer bet.
“Do I need to cut out red meat entirely?”
Not always. Lean cuts once or twice a week can fit into a heart-healthy plan. The key is balance—and fiber.
“What’s better for HDL: exercise or diet?”
Both. But if I had to choose one? Regular aerobic exercise.
“Should I worry if my HDL is low but total cholesterol is normal?”
Yes, because low HDL can be an independent risk factor for heart disease. It’s worth trying to raise it.
A Real-World Challenge (and Lesson Learned)
We had a patient in his 70s with low HDL, borderline triglycerides, and an aversion to “doctor food.”
He hated olive oil. Thought oatmeal was for rabbits. But he loved spicy peanuts, cheese, and coffee with half-and-half.
Instead of overhauling everything, we made small swaps:
- Switched to natural peanut butter
- Replaced cheese snacks with Greek yogurt + almonds
- Added a 15-minute daily walk
His HDL climbed from 34 to 45 over six months. And—this is key—he stuck with it. Because the changes didn’t feel like punishment.
That taught me: flexibility beats perfection.
Final Thought from Your Doctor
If you’ve been told to avoid certain foods for your heart, it might be time for a second look.
Some of the most nutrient-rich options were wrongly demonized for years. Now we know better.
Focus on whole foods, healthy fats, and small habits that stick. That’s how we improve HDL—and overall health—for the long haul.
If you’re unsure what changes make sense for your body, come talk to us. We’ll look at the full picture and figure out what works in your real life.
Reviewed by Harveer Parmar, MD, Family Medicine, Health Express Clinics, Lewisville, TX.