HDL Cholesterol

Nutrients connected to HDL Cholesterol

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Vitamin B3 (niacin)Preliminary or mixed

  Large doses can modestly raise HDL. This is a lab-value change, not proof of health benefit.

• SpirulinaPreliminary or mixed

  HDL rose slightly in pooled analyses; not every trial found this. Promising but limited; one exercise trial found no lipid change.

• Baru NutsPreliminary or mixed

  HDL rose by 4.8 mg/dL (wide confidence interval) in one 8-week trial of 46 women.

• Coconut Oil (as Food)Clinically supported

  Raised HDL by about 4 mg/dL; this rise has not been shown to offset the LDL rise.

• Krill oilPreliminary or mixed

  The 2017 meta-analysis found higher HDL with krill oil; the network meta-analysis found no significant difference from fish oil.

• Algal (algae) oilPreliminary or mixed

  Algal DHA raised HDL cholesterol slightly in healthy people; the health meaning is unclear.

• Omega-3 fatty acids (ALA, EPA and DHA)Preliminary or mixed

  DHA raised HDL by about 4.5 mg/dL versus placebo in one meta-analysis; EPA did not. A lab marker only.

• Omega-9 fatty acids (oleic acid)Preliminary or mixed

  The NHS says monounsaturated fats help maintain HDL cholesterol. This is a food-level statement, not about omega-9 supplements.

• GuggulPreliminary or mixed

  HDL fell compared with placebo in the Norwegian trial; the authors said the clinical meaning was unclear.

• Sea buckthornPreliminary or mixed

  The pooled analysis found a small rise in HDL cholesterol overall, with high heterogeneity.

• ArjunaPreliminary or mixed

  A 2026 heart-failure meta-analysis found a significant HDL rise; small trials, more research needed.

• Garcinia cambogiaPreliminary or mixed

  HDL was slightly higher in a meta-analysis of 14 short trials; quality limited.

• CuminPreliminary or mixed

  HDL was higher in a 2018 and a 2025 pooling of supplement trials, with large differences between studies in 2025.

• FenugreekPreliminary or mixed

  HDL improved in the same single pooling; rests on one meta-analysis abstract.

• Annatto (achiote)Preliminary or mixed

  No significant change in HDL after 8 weeks of annatto-enriched eggs in healthy adults.

• Bay leafPreliminary or mixed

  The small trial reported higher HDL in the 1 g and 2 g groups; results are from one 40-person study.

• King tuber mushroomLab or animal research only

  HDL rose in diabetic rabbits but did not change in mice given the sterol extract.

• Dill seedPreliminary or mixed

  One review found lower HDL; the other found no significant change.

• Grape seed extractPreliminary or mixed

  No overall significant effect on HDL in the 2020 meta-analysis.

• CardamomPreliminary or mixed

  No significant change in HDL in two pooled analyses.

• Citrus Fruits (overview)Preliminary or mixed

  A meta-analysis of orange juice trials reported higher HDL in adults with overweight or obesity.

• OrangesPreliminary or mixed

  Orange juice raised HDL in a meta-analysis of 8 trials in adults with overweight or obesity.

• ApplesPreliminary or mixed

  HDL fell slightly (about 1 mg/dL) in the trial meta-analysis.

• AvocadoPreliminary or mixed

  A 2018 review found HDL rose by about 2.8 mg/dL with large differences between studies; the 2024 review found no significant HDL difference.

• CoconutPreliminary or mixed

  Coconut oil raised HDL by 4.0 mg/dL in the same meta-analysis; the clinical meaning is unclear.

• Dried fenugreek leaf (kasuri methi)Preliminary or mixed

  HDL improved in the same single pooling; rests on one meta-analysis abstract. Based on seed studies, not dried leaf.

• Mycoprotein (Quorn)Preliminary or mixed

  HDL rose 12% in one 1990 trial and was unchanged in another; no consistent effect.

• Sacha Inchi (Inca Peanut)Preliminary or mixed

  HDL rose with the oil in the same trial; the seeds were not tested.

• Argan OilPreliminary or mixed

  Pooled trials found a small rise in HDL (about 4.1 mg/dl) with eaten argan oil.

• Brown RicePreliminary or mixed

  Trial meta-analyses found a small HDL rise (about 0.06 to 0.10 mmol/L) with brown rice instead of white rice.

• Aged CheeseClinically supported

  HDL was about 3.9% lower with hard cheese than with butter in the same pooled analysis.

• Palm OilPreliminary or mixed

  HDL was slightly higher (0.02 mmol/L) with palm oil than with low-saturated oils.

• Pomegranate JuicePreliminary or mixed

  About 3 mg/dL higher HDL in the same analysis.

• Goji BerryPreliminary or mixed

  About 0.06 mmol/L higher in a pooled analysis, mainly with whole fruit.

• Clover HoneyPreliminary or mixed

  Pooled: small HDL rise. The clover honey trial found no HDL change.

• Argan OilPreliminary or mixed

  In a pooled analysis of 5 trials of eaten argan oil (292 people), HDL rose by about 4 mg/dl. Eaten oil only; not skin use.

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