HDL is considered the "good cholesterol." The American Heart Association reports that high levels of HDL protect you from heart attacks and low levels are linked to heart disease. HDL carries cholesterol away from the heart and arteries and back to the liver, where it is broken down and excreted in the bile or reused for other purposes. If you are trying to bring up your HDL cholesterol, you should become familiar with the foods that will help you in your efforts.
Red Wine
Drinking red wine in moderation can help bring up your HDL cholesterol level, according to MayoClinic.com. They note that moderate use of alcohol has been linked with higher levels of HDL cholesterol. "Moderation" specifically means no more than two drinks a day for men and one drink a day for women. MayoClinic.com, however, discourages you from taking up drinking alcohol to raise your HDL if you do not drink currently.
Fish
Fish is a food source of healthy fats and omega-3 fats. Omega-3 fatty acids, according to the Cleveland Clinic, may bring up your HDL level. The Cleveland Clinic states that "because omega-3 fatty acids lower triglyceride levels, they may also increase HDL" that will protect you from heart disease. The top fish sources of omega-3 are Atlantic salmon, herring, blue fin tuna and canned sardines. You should bake, broil or grill your fish as pan or deep frying fish can add large amounts of undesirable saturated fat.
Foods with Niacin
According to MayoClinic.com, vitamin B3, also known as niacin, can boost your HDL cholesterol. Niacin can reportedly raise your HDL levels by 15 to 35 percent. Niacin, in supplement form, is considered the most effective drug for raising HDL. The World's Healthiest Foods' websites states that the food sources highest in niacin are roasted chicken, yellowfin tuna and chinook salmon. Consider substituting these options for red meat, which is high in saturated fat.
Member Comments