15 Foods To Support Healthy Levels Of Good Cholesterol(HDL)

"YES - I Want Healthy Cholesterol Levels"

For the past 3-4 years, and even more so during [ [2023] ], my mom’s cholesterol has been between 225 to the highest of 243 (mg/dL). According to the numbers based on what you “should” have, my mom has HIGH cholesterol.

Ideally, you’re *supposed* to have your total cholesterol under 200 and anything over 240 is “high.”


And for those of you who know me, you’re probably shocked that I would ever allow her numbers to get so high – especially considering I’ve formulated one the most effective, natural cholesterol-improving solutions on the market for the past 20 years – CholesLo.

On top of it, why hasn’t her cardiologist prescribed her a statin cholesterol-lowering drug such as Lipitor, Crestor, or Zocor?

Well, this is because her “good” HDL cholesterol (High-density lipoprotein) is crazy high and off the charts – averaging around 115 mg/dL.

According to the stats, you want your HDL to be over 40 and my mom’s is almost 3x the amount!

And because of this, her cardiologist said, “Sam, I honestly don’t care at all what her total cholesterol is, with HDL levels that high – she’s got nothing to worry about.”

And yes, he’s done all the tests and checked her arteries and everything. Things have only improved and gotten better in the past 20 years.

And the reason both her cardiologist and myself have no concern is that the HDL (High-density lipoprotein) is like a vacuum cleaner for cholesterol in the body. When it’s at healthy levels in your blood, it removes extra cholesterol and plaque buildup in your arteries and then sends it to your liver. Your liver then expels it from your body. Ultimately, this will help reduce your risk of heart disease, heart attack, and stroke.

This is what keeps your “bad” LDL cholesterol in check. It’s the ratio that matters. And the higher your HDL, the better and less concern with your LDL.

So, with that said, let me give some of the foods my mom eats that have improved her HDL cholesterol from about 50 mg/dL to what it is now, 20 years later – 115 mg/dL.

Healthy Fats

I’ve changed the type of fats my mom eats. She’s almost eliminated all the regular vegetable and seed oils you see at the supermarket – such as canola, corn, sunflower, soybean and so forth, to eating fats such as:

  1. Extra Virgin Olive Oil
  2. Macadamia Nut Oil
  3. Avocados
  4. Flaxseed Oil (Udo’s Oil is my favorite)
  5. Walnuts

Healthy Fats

She has about 25% – 40% of her diet from these healthy fats.

Healthy Proteins

I’ve actually reduced her protein intake. She has eliminated all dairy – no milk, cheese, yogurt, etc. She eats:

  1. Salmon – 3x weekly
  2. Pasture Raised Bison/Buffalo – 1x weekly
  3. Pasture Raised Whole Eggs – 4 – 6 eggs weekly
  4. Pasture Raised Chicken – 1x weekly
  5. Vegetable protein powder – 2x weekly (no soy)


It’s not much protein at all, maybe just one meal daily. The rest her protein will come from plant-based food, vegetables, beans, and so forth.

Healthy Carbohydrates

Everyone is afraid of carbs these days, but you shouldn’t be at all. My mom has reduced “bad” carbs such as cereals, pastries, pasta, bread, and so forth – anything that’s packaged, “man-made”, and has a long shelf life, which contains a ton of ingredients. You want natural carbs.

She now eats:

  1. White or wild rice (her favorite)
  2. Quinoa
  3. Beans and Legumes – black beans and lentils are her favorite, cooked in a pressure cooker to remove lectins which cause inflammation
  4. Fruit – NO juice, whole fruit
  5. Vegetables – she’s not a fan but will eat some broccoli, carrots, and spinach mainly


And that’s it for the diet.

Water, Tea, and CholesLo

She drinks more water these days, but not as much as she should. She loves her tea (Earl Grey and green tea).


Of course, she still takes CholesLo daily. But she’s increased her dosage as she’s gotten older, which has made additional improvements in her lipid levels:

  • Lowering triglycerides
  • Decreasing Homocysteine Levels
  • Improving HDL/LDL ratios dramatically
  • Cleansing and detoxing her liver, where 80% of your cholesterol is made (NOT from the foods you eat)
  • Reducing inflammation and blood sugar

Quick Start Tips

Now, I’m not asking you to make all of these changes to your diet – it took some time with my mom.

I’ve listed the foods you should eat and what to avoid. Just try your best to add some in daily and over the next few weeks and months, you’ll all of a sudden see yourself eating much better without making any real sacrifices.

Try to walk daily as well. The best time is after a meal. Just walking 10 mins after a meal will make improvements.

Don’t forget to drink more water.


And make sure you’re taking CholesLo daily – it’s just a small pill you take daily.

It’s the easiest and fastest way of making improvements in your cholesterol levels. It’s natural, convenient, and it’s safe!

Do what my mom does and you’ll never need cholesterol-lowering drugs.

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