![salmon](https://www.besthealthmag.ca/wp-content/uploads/2016/01/cholesterol-salmon.jpg?fit=353%2C234)
Salmon
HDL rose four percent in adults who ate two 115-gram servings of salmon a week for four weeks, according to a Loma Linda University study.
![berries](https://www.besthealthmag.ca/wp-content/uploads/2016/01/berries-cholesterol.jpg?fit=353%2C240)
Berries
They needn’t be fresh, just plentiful: HDL levels rose five percent when adults ate about a cup (250 mL) of frozen berries a day for eight weeks.
![dark chocolate](https://www.besthealthmag.ca/wp-content/uploads/2016/01/cholesterol-chocolate.jpg?fit=353%2C256)
Dark chocolate
A study found that 100 grams of dark chocolate daily raises HDL by nine percent. That’s 550 calories; luckily, 15 grams helps too, say researchers.
![eggs](https://www.besthealthmag.ca/wp-content/uploads/2016/01/iStock_eggsonboard.jpg?fit=353%2C234)
Eggs
Adults who ate an egg every day for 12 weeks increased HDL as much as 48 percent, according to a study from Thailand. Why? They have tons of lecithin.
Related:
• Country Berry Smoothie
• Salmon Topped with Beans and Vegetables
• 5 foods that will improve your mood