70% of cholesterol is made by the liver. 30% comes from food. So, to improve good cholesterol levels, you will need to do 3 things: eat foods that strengthen the liver, add good fats for the dietary cholesterol & lower inflammation that causes your body to raise bad cholesterol or use up all the HDL or the good guy.
Eat foods in this order
1st: Increase protein in your diet
2nd: eat non starchy vegetables – these are a fiber source
3rd add healthy fats: nuts, seeds, avocado
4th: eat Indian berries: phalsa, karonda, shahtoot, rasbari. Imported ones are too expensive.
5th : reduce grains: wheat, rice
7th: eliminate maida, sugar, & refined oils
Supplements are very good for improving cholesterol. But always have them under advice of a health care practitioner as the type & dosage is important:
Omega 3, antioxidants like Vitamin C&E, natto kinase