For decades, following a diet that was low in fat and low in dietary cholesterol was thought to be the key to good health and staying lean. However, The Harvard School of Public Medicine reports that Americans consume significantly less fat than they did than 50 years ago, yet today 34 percent of Americans are obese, compared to 13 percent in the 1960s. Harvard claims that current research is demonstrating that good fats such as polyunsaturated and monounsaturated fats are vital to lowering LDL and raising HDL levels.
Olive Oil
Olive oil can raise HDL levels and lower LDL levels because it is abundant in monounsaturated fats. It is a convenient substitute for margarine, which may contain trans fats. Trans fats negatively effect cholesterol by lowering good HDL levels and increasing bad LDL levels. Olive oil can also be used in salad or it can be easily added to a blended protein shake.
A study from the Department of Human Biology at Maastricht University in Holland published in the 2003 edition of the "American Journal of Clinical Nutrition" concluded that "when polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL."
Nuts
Nuts are another source of good fats and fiber. MayoClinic.com claims that soluble fiber can be vital to improving and maintaining a healthy lipid profile. Soluble fiber reduces the amount of cholesterol that is absorbed in the bloodstream. MayoClinic.com states that eating a handful of nuts everyday may reduce your risk of heart disease. Consider using nuts as your snacking food, because they are filling and do not have simple sugars.
Fish
HealthCastle.com claims that omega-3 fatty acids can raise HDL levels and lower your risk of heart disease. The American Heart Association recommends at least two servings of fish a week. Fish is also a source of good fats and is void of carbohydrates. If fish is not your favorite thing to eat, you can supplement with a fish oil omega-3 supplement. Consult your physician before using any dietary supplements to treat a medical condition.
