Despite the fears surrounding cholesterol and its link to heart disease, not all cholesterol is bad. Your body produces and requires a certain amount of cholesterol to create new cells and keep your body healthy. While about 25 percent of the cholesterol in your body comes from the foods you eat, the other 75 percent is produced by your liver and cells, according to the American Heart Association. There are two types of cholesterol. One type is low density lipoproteins, referred to as LDL cholesterol. LDL cholesterol is the "bad" type of cholesterol because when too much of it is circulating in the blood, it may clog arteries and increase your risk of a heart attack or stroke. However, high density lipoproteins, referred to as HDL cholesterol, circulate in the blood and carry the LDL cholesterol molecules to the liver where they are then expelled from the body. Having high levels of HDL cholesterol is important for preventing arteries from becoming clogged. You may increase your HDL cholesterol levels by adding certain foods to your diet.
Omega-3 Foods
Foods high in omega-3 fatty acids have been shown to raise HDL cholesterol levels. Ground flaxseed and flaxseed oils are excellent sources of omega-3s. Ground flaxseed may be used in recipes in place of eggs, as an added supplement in smoothies or in bread products. Soy food products, green leafy vegetables, walnuts and fish oils are also good sources of omega-3 fatty acids.
Purple-Skinned Fruits and Vegetables
Fruits and vegetables with purple skin such as grapes and berries also may raise HDL levels. In a study published in the American Journal of Clinical Nutrition in 2008, individuals in an eight-week intervention trial who consumed moderate amounts of berries raised their HDL cholesterol levels an average of 5.2 percent. This change was significant compared to the study control group.
Monounsaturated and Polyunsaturated Fats
Foods high in monounsaturated and polyunsaturated fats also tend to raise HDL cholesterol levels. These fats are found in olive, peanut and canola oils.
Alcohol
Alcohol, when consumed in moderation, has been linked to slightly raising HDL cholesterol levels. A healthy alcohol consumption is defined as an average of one to two drinks per day for men and one drink per day for women. Red wine has the most health benefits. However, it is not advised that individuals who do not currently drink begin drinking in an effort to raise HDL cholesterol levels. Over-consumption of alcohol brings many health risks to individuals.
References
- American Heart Association: About Cholesterol
- University of Massachusetts Medical School: Raising HDL
- American Journal of Clinical Nutrition: Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol
- MayoClinic.com: HDL Cholesterol: How to Boost your "Good" Cholesterol
