11 Foods to Increase Your
HDL
• Olive oil
• Beans and legumes
• Whole grains
• High-fiber fruit
• Fatty fish
• Flax
• Nuts
• Chia
• Avocado
• Soy
• Red wine
What is HDL?
When you think of
cholesterol, you probably think of “bad” or high cholesterol. But there’s also
a “good” type of cholesterol that your body needs.
High-density lipoprotein
(HDL) is the good kind of cholesterol and the kind you want. Low-density
lipoprotein (LDL) is the bad kind of cholesterol and the kind you want to keep
in check. HDL, LDL, and triglycerides — a type of fat carried in the blood —
make up total cholesterol levels.
HDL 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 expels it from your body. Ultimately, this helps
reduce your risk of heart disease, heart attack, and stroke.
What are good HDL levels?
The American Heart
Association recommends getting a cholesterol blood test by age 20. It’s a good
idea to talk to your doctor about getting one sooner if you’re at risk for
heart conditions or overweight or obese.
An ideal HDL levelTrusted
Source is 60 milligrams/deciliter (mg/dL) or above. Your HDL is considered low
if it’s below 40 mg/dL. You should aim to have an HDL level between 40 and 60
mg/dL, but over 60 mg/dL is optimal.
How does food affect
cholesterol?
A bagel with cream cheese
for breakfast, a piece of fried chicken for lunch, a steak sautéed in butter
for dinner, and a bowl of ice cream at night aren’t ideal for your cholesterol.
These are sources of saturated and trans fat. They can increase your LDL and
total cholesterol levels.
The things that increase
HDL are actually not food, but several medical and environmental factors.
Avoiding the following increases your HDL:
• obesity
• sedentary lifestyle
• type 2 diabetes
• inflammation
• smoking
Some hormones increase
HDL concentrations, such as estrogen or thyroid hormone. Exercise and moderate
alcohol consumption are associated with higher HDL, too.
The right food choices
can lower your LDL levels, which improves your HDL to LDL ratio.
The Mediterranean diet is
a good place to start. Research has shown it’s associated with better
cholesterol and overall health. Start incorporating the following
Mediterranean-style and HDL-friendly foods into your daily diet.
1. Olive oil
The type of heart-healthy
fat found in olives and olive oil can lower the inflammatory impact of LDL
cholesterol on your body.
Use extra-virgin olive
oil instead of other oils and fats when cooking at low temperatures, since
extra-virgin olive oil breaks down at high temperatures.
Use extra-virgin olive
oil in salad dressings, sauces, and to flavor foods once they’re cooked.
Sprinkle chopped olives on salads or add them to soups, like this Sicilian fish
soup.
Just be sure to use
extra-virgin olive oil in moderation, since it’s high in calories.
2. Beans and legumes
Like whole grains, beans
and legumes are a great source of soluble fiber. Reach for black beans,
black-eyed peas, kidney beans, navy beans, lentils, and others.
Canned beans contain
about half as much folate as cooked dry beans. Folate is an important B vitamin
that’s healthy for your heart.
Beans and legumes are
great in side dishes, like in a Cajun corn and kidney bean salad, or in soup,
like this Italian-style white bean and kale soup.
You can also whip up this
spicy Southwestern black bean chili during the week for an easy family-friendly
dinner.
3. Whole grains
Whole grains, including
bran, cereals, and brown or wild rice, may lower your LDL and total
cholesterol. This in turn gives your HDL levels a percentage boost. That’s
because these foods contain fiber — specifically soluble fiber, which is shown
to help lower LDL.
Have at least two
servings of whole grains per day. That could be as simple as a comforting bowl
of oatmeal for breakfast, 100 percent whole-grain bread at lunch, and a side of
brown rice at dinner.
4. High-fiber fruit
Fruits with a lot of
fiber, such as prunes, apples, and pears, can lower your LDL level, and raise
your HDL level.
Slice them up and stir
them into cereal or oatmeal, or throw them into your blender and create a
delicious smoothie. They’re just as great plain, too, either as a midafternoon
snack or an after-dinner treat
5. Fatty fish
Omega-3 fatty acids,
which are found in fish, can lower your LDL. Look for fattier options, such as:
• salmon
• mackerel
• albacore tuna
• sardines
• rainbow trout
Aim for two servings of
fish per week.
If you don’t like fish or
can’t eat enough fish to fulfill your omega-3 goals, ask your doctor about fish-oil
or krill-oil supplements. These over-the-counter supplements can deliver more
than 1,000 mg of omega-3-rich oil in each pill. However, they still don’t
deliver the same benefits as the food itself.
6. Flax
Ground flax seeds and
flaxseed oil also contain omega-3 fatty acids. Many vegetarians use flax seed
as a source of omega-3 fatty acids because they’re one of the better
plant-based sources of this heart-healthy fat.
Make sure to buy ground
flax seed. Whole flax seeds are almost impossible for your body to break down.
This means they pass through your body largely intact and never leave behind
any of their nutrients.
Ground flax seed can be
sprinkled onto your morning cereal, oatmeal, salads, dips, or yogurt, or added
to baked goods. Flaxseed oil is a welcome addition to salad dressings or
smoothies.
7. Nuts
Nuts, including Brazil
nuts, almonds, pistachios, peanuts, and others, are filled with heart-healthy
fats. They’re also high in fiber and contain a substance called plant sterols.
Plant sterols block the absorption of cholesterol in your body.
Eat an ounce or two for a
snack or incorporate them into meals. Try this banana and walnut smoothie for a
nutritious breakfast, or steam-sautéed green beans with almonds and parsley for
an easy but elegant side dish.
8. Chia seeds
Chia seeds are a good
source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients.
Adding chia seeds to your diet may help lower LDL levels and decrease blood
pressure.
Like flax seeds, chia
seeds are great when added to cereal, oatmeal, dips, salads, yogurt, or
smoothies.
Unlike flax seeds,
however, chia seeds can develop a somewhat slimy texture when they’re wet. If
that’s a problem for you, consume chia seeds immediately or try adding them to
your baked goods in place of eggs.
Today, because it’s
growing in popularity, chia seeds are available in many food products at the
grocery store.
9. Avocado
The food world’s new
favorite fruit is also one of the healthiest. Avocados are high in folate and
monounsaturated fat. This healthy type of fat lowers LDL and reduces your risk
for stroke, heart attack, and heart disease. They’re also filled with fiber,
which naturally helps keep cholesterol in check.
Add slices of avocado to
salads, soups, chilis, or sandwiches. Guacamole is a great option, too. Just be
sure to reach for low-calorie dippers, like carrots, radishes, and tomatoes,
instead of high-calorie, high-salt tortilla chips.
10. Soy
Soy-based products aren’t
just for vegetarians. Incorporating this food into your diet is a great way to
reduce your meat consumption. When people eat less meat, their LDL levels will
most likely decrease, and their HDL levels will most likely increase.
However, it’s possible
that the positive benefit seen between soy and cholesterol levels is the result
of eating less meat and eating more heart-healthy food, not because of soy
specifically.
Steamed, unsalted edamame
makes a great appetizer. This edamame spread is a healthier dip option for a
party or gathering.
Extra-firm tofu grills
beautifully, and this tofu vegetable kebab recipe will please even your
meat-loving friends.
11. Red wine
Drinking moderate amounts
of alcohol, including red wine, has been shown to slightly raise HDL levels.
It’s also been shown to lower your risk of heart disease. A moderate amount of
alcohol is defined as just one glass per day for women and two glasses per day
for men.
However, red wine
shouldn’t be consumed if you also have high triglycerides. If you don’t already
drink, you shouldn’t start just for the heart-healthy benefits. The link
between heart disease and alcohol reported in many studies may be due to other
lifestyle factors, such as physical activity and diet, rather than alcohol.
Also, other foods such as
grapes or red grape juice may contain some of the same components found in red
wine that are suggested to reduce the risk of heart disease. Talk with your
doctor about your drinking habits and whether they put you at an increased risk
for any other condition.
Other ways to improve
your cholesterol levels
Eating the right foods
can help you reduce your bad cholesterol and improve your good cholesterol, but
it’s not the only thing you should be doing to reach your desired levels. Here
are some other steps you can take:
Get moving
Daily exercise is one of
the best natural ways to boost your HDL. If you’re new to exercise, start slow.
Aim for 10 to 15 minutes of walking a few times a week. Slowly build up to at
least 30 minutes of vigorous walking at least five times per week.
Losing weight
One of the benefits of
exercise could be weight loss. Reducing your weight can help raise your HDL and
lower your LDL cholesterol levels.
Analyze your genetics
Sometimes, despite all
your efforts, you’ll still struggle with healthy cholesterol levels. Genetics
can play a big role in your cholesterol levels, so speak with your doctor about
your personal risks and what you can do to address them.
Take care of your
digestive system
Emerging research is
finding that your gut flora or microbiome influences your cholesterol levels
and heart disease risk. Adding probiotic-rich foods like yogurt and fermented
foods to your daily diet is a good idea.
Talk with your healthcare
provider
Before you begin
dramatically changing your diet or taking any supplements, you should talk with
your healthcare provider.
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