I am 43 years old, a smoker, overweight by about 50 pounds, the doctor has informed me that my HDL Chlorestrol is 33. What foods would help raise this number?
I'm glad to hear that you are interested in changing your dietary habits to improve your HDLs. For a heart healthy diet, try decreasing your overall fat intake, but do not eliminate fat. Try removing some of your saturated fats (fats found highly in animal products like the fat on meat, butter, whole milk and cream, etc.) and substitute them with unsaturated fats such as nuts, peanut butter, olive and canola oil, etc or non fat options like skim milk. Omega-3 fatty acids have also been shown to be beneficial to overall heart health. Here are some links that go into more detail.
Tips on how to raise your HDLs
Top 5 Omega-3 sources
Also be aware that smoking cessation and exercise are 2 great non-dietary ways to help your HDLs and your heart in general.
Benefits of smoking cessation for your heart
Exercise to improve your Cholesterol
Best of luck,
Monica M. Skidmore, MS, RD, LDN