Some foods have fats that are bad for your cholesterol and best avoided by everyone (not just by those watching their cholesterol levels). Show The American Heart Association recommends that everyone restrict trans and saturated fats. These include fried foods, processed foods with partially hydrogenated oils, and processed meats such as bacon. These fats raise low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol, and lead to plaque buildup in the arteries. Westend61 / Getty Images But what about the so-called "healthy" fats? Is there really such a thing? In a word, absolutely. Heart-healthy superfoods, which are thought to protect against disease, can raise high-density lipoprotein (HDL), the "good" kind of cholesterol. They can also lower LDL, effectively protecting you from heart disease and stroke. The food at the end of your fork is powerful. And avocado—the fatty, creamy fruit that makes a perfect salad or sandwich topping—is a potent HDL-boosting fat. This article discusses why some foods, like avocado, are good for your cholesterol. It also gives examples of healthy foods to boost your HDL or lower LDL. What Is HDL Cholesterol?High-density lipoprotein (HDL) is a protective form of cholesterol. It carries bad cholesterol away from the arteries and into the liver. There, it can be broken down and eliminated from the body. Your risk of a heart attack or heart disease is lower when your HDL is high. That's about 60 milligrams per deciliter (mg/dl) or higher. When your HDL is low, your chances of having a heart attack or heart disease are increased. For women, that's less than 50 mg/dl and for men, less than 40 mg/dl. Here are several types of foods you should consider eating more often to raise your HDL and lower your LDL. RecapHDL is considered "good" cholesterol because it carries "bad" LDL cholesterol away from the arteries. Some foods can help improve your health by increasing your HDL and lowering LDL. AvocadoAvocados are an excellent source of monounsaturated fatty acids, a healthy type of fat that boosts HDL and lowers LDL. In a 2015 study, eating one avocado a day while following a moderate-fat diet was associated with a 13.5 mg/dL drop in LDL (bad) cholesterol. Participants also improved several other blood measurements when they consumed an avocado a day. This included:
Preparation TipAvocados have 235 calories per cup (146 grams), so portion control is key. For a delicious "California-style" sandwich, try half of an avocado with lettuce, tomato, and onion in a medium-size, whole grain pita. Add a squeeze of lemon and one tablespoon of flavored hummus (horseradish, lemon, or garlic) for an added kick. Antioxidant-Rich FoodsA 2016 study published in the journal Nutrients showed that an antioxidant-rich diet raised HDL levels in relation to triglycerides. Antioxidants are substances in food that may protect your cells from damage. High antioxidant foods include:
Deeply colored fruits and vegetables tend to be high in antioxidants. Preparation TipTry making a smoothie for an HDL-boosting, antioxidant-rich breakfast. Some good ingredient choices include berries, kale or spinach, avocado, and non-dairy milk such as almond milk. Niacin-Rich FoodsNiacin (vitamin B3) in certain doses (as a supplement) may raise HDL levels. Niacin is found in high concentrations in:
Preparation TipSautéed crimini mushrooms are a delightful complement to any meal. You can also grill them and use them as a fantastic filler for chicken or seafood kabobs. OatmealCountless research studies have shown that regular consumption of oats helps reduce total cholesterol and LDL. In addition to those benefits, oatmeal does not lower your good HDL cholesterol. Preparation TipAdding ground cinnamon and 1/2 an ounce of walnuts (seven shelled halves) makes an oatmeal breakfast even more heart-healthy. Fatty FishA 2014 study found that a diet rich in foods, including fatty fish, increased the size of HDL particles. This may help improve cholesterol transport throughout the body. Fatty fish are high in heart-healthy omega-3 fats. The American Heart Association recommends eating fish at least twice a week, especially varieties that contain omega-3 fats. These include:
A serving of fish is considered 3.5 ounces cooked. Preparation TipA chopped almond crust adds even more omega-3s to any fish meal. SummarySome foods can boost your HDL, or "good" cholesterol, or lower LDL, or "bad" cholesterol. HDL cholesterol carries LDL cholesterol away from your arteries and helps lower your risk of a heart attack. Avocados have a healthy type of fat called monounsaturated fatty acids. These can help boost HDL and lower LDL. Antioxidant-rich foods, like nuts and berries, have been found to raise HDL levels and protect cells from damage. Fatty fish, like salmon and trout, have heart-healthy omega-3 fats that can help get rid of bad cholesterol. Niacin-rich foods like crimini mushrooms may help to boost HDL. Oatmeal can help to reduce total cholesterol and bad LDL cholesterol. A Word From VerywellKeep in mind that dietary changes go hand in hand with lifestyle choices for healthy cholesterol levels. Aerobic exercise, weight loss, and avoiding smoking all contribute to higher HDL cholesterol levels. Remember that several small changes can add up to big results. Frequently Asked Questions
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By Ellen Slotkin, RD, LDN Thanks for your feedback! How can I raise my good cholesterol fast?5 Ways to Raise Your HDL Cholesterol. Get active. Physical activity can boost your HDL level. ... . Lose extra weight. If you're overweight, losing extra pounds can help raise your HDL levels, as well as cut your LDL ("bad") cholesterol levels.. Choose better fats. ... . Alcohol in moderation. ... . Stop smoking.. What foods raises your good cholesterol?Olive Oil. Olive oil is a staple of the Mediterranean diet for good reason. ... . Salmon. Along with being delicious, salmon is full of heart-healthy omega-3 fatty acids. ... . Beans & Legumes. ... . Avocado. ... . Whole Grains. ... . Nuts & Seeds. ... . Berries. ... . |