Eat These Foods to Increase your Good Cholesterol
What is HDL (High Density Lipoprotein) Cholesterol?
HDL cholesterol is usually referred to as the good cholesterol—it functions to remove other forms of cholesterol from the blood stream, thereby offering beneficial effects on cardiovascular health.
How Does HDL work?
Reverse Cholesterol Transport: HDL particles help transport cholesterol from the bloodstream back to the liver, where it can be excreted or recycled. This process is known as reverse cholesterol transport and is important because it prevents cholesterol from building up in the walls of arteries, which can lead to atherosclerosis (hardening and narrowing of the arteries).
Anti-inflammatory and Antioxidant Properties: HDL particles have anti-inflammatory properties and can reduce inflammation in blood vessels. They also have antioxidant effects, helping to protect against the oxidation of LDL (low-density lipoprotein) cholesterol. Oxidized LDL is more likely to contribute to plaque formation in the arteries.
Cardiovascular Protection: Higher levels of HDL cholesterol are associated with a lower risk of cardiovascular diseases, including heart attacks and strokes. HDL helps maintain the health and function of blood vessels, promotes endothelial function (the lining of blood vessels), and may have other protective mechanisms against cardiovascular damage.
Risk Marker: HDL cholesterol levels are considered a significant marker of cardiovascular health. Low levels of HDL cholesterol (less than 40 mg/dL for men and less than 50 mg/dL for women) are associated with an increased risk of heart disease, while higher levels are associated with a reduced risk.
Impact on Lipid Profile: HDL cholesterol is part of the lipid profile along with total cholesterol, LDL cholesterol, and triglycerides. A favorable lipid profile, which includes higher HDL and lower LDL cholesterol levels, is generally associated with better cardiovascular outcomes.
Certain foods may also help in Increasing HDL cholesterol levels; Here are some foods recommended:
Foods to Increase HDL Cholesterol Levels
Healthy Fats:
Monounsaturated fats: Found in olive oil, avocado, nuts (such as almonds, walnuts, and pistachios), and seeds (like flaxseeds and chia seeds).
Polyunsaturated fats: Found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, walnuts, and sunflower seeds.
Omega-3 Fatty Acids:
Found in fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts. Omega-3s help raise HDL and also have other cardiovascular benefits.
Soluble Fiber:
Found in oats, oat bran, barley, beans, lentils, fruits (like apples, oranges, and berries), and vegetables (such as Brussels sprouts and broccoli). Soluble fiber can modestly increase HDL levels.
Foods Rich in Antioxidants:
Antioxidants can help protect HDL cholesterol from oxidation, which may improve its function. Foods rich in antioxidants include berries, grapes, citrus fruits, spinach, kale, and other leafy greens.
5.Green Tea:
Green tea contains antioxidants and may help raise HDL cholesterol levels.
6.Coconut Oil:
Coconut oil, although high in saturated fats, has been shown in some studies to increase HDL cholesterol levels. However, its overall effects on heart health are still debated, so it should be consumed in moderation.
It's important to note that while these foods may help increase HDL cholesterol levels, their effects can vary among individuals. Additionally, focusing on an overall healthy diet that includes a variety of nutrient-rich foods and maintaining a healthy lifestyle is key to supporting cardiovascular health.
In summary, HDL cholesterol is called "good cholesterol" because it plays a crucial role in removing excess cholesterol from the bloodstream, has anti-inflammatory and antioxidant properties, and is associated with a reduced risk of cardiovascular disease. Maintaining healthy levels of HDL cholesterol through lifestyle changes (such as regular physical activity, a healthy diet, and avoiding smoking) and inclusion of certain foods is important for overall cardiovascular health.
Thanks for staying tuned and Stay healthy! —Dr Nguper
Download our free selfcare check list here!
Do you want to start eating healthy, start with your shopping list—Get our DASH DIET GROCERY CHECKLIST here.
You can also get this book via Amazon here;