What types of food will increase HDL cholesterol from 39mg/dl to a better value?

my Triglyceride is 160mg/dl . This also have to be reduced.I prefer to natural way of controling these other than medication.Will any health experts advise me.

Red Wine
Orange Juice
Beans – kidney and red beans
Fish
Olive Oil
Oat bran
Onions (especially raw)
Soy Products
Soluble Fiber

Good luck!