If you have had your total cholesterol tested recently, your doctor may have discussed high density lipoprotein (HDL) cholesterol. HDL cholesterol is the "good" cholesterol that aids in removing the "bad" low-density lipoprotein (LDL) cholesterol from the blood to the liver so it stays away from the heart arteries. According to the American Heart Association, an HDL level of less than 40 mg/dlL for men and less than 50 mg/dL for women is considered a major risk for heart disease. HDL cholesterol levels of 60 mg/dL for both men and women is considered protective against heart disease, according to the American Heart Association. There are some heart-healthy foods that you can incorporate into your diet to help raise HDL.
Healthy Fats
Although fats in the diet should be limited, it is also necessary to choose healthier fats instead of unhealthy fats such as saturated fat and trans fat. Healthier fats such as polyunsaturated and monounsaturated fats might help HDL be more efficient.
Examples of polyunsaturated fats that you can include in your eating plan are safflower, corn and soybean oils, nuts like walnuts and pine nuts, and seeds like sunflower, pumpkin and safflower seeds. Polyunsaturated fats can also be found in margarine, salad dressings and in some fatty fish like salmon, mackerel, and trout.
Some foods that have monounsaturated fats are oils like canola, peanut and olive oils, and nuts like peanuts, macadamia nuts, almonds and cashews. Avocados and olives also contain monounsaturated fat. The American Heart Association suggests that total calories from fat should not exceed 25 to 35 percent of total daily calories.
Whole Grains
Including whole grains in your diet can help lower LDL levels since they are low in fat and cholesterol and are good sources of fiber. Fiber may help reduce risk of heart disease, according to the American Heart Association.
Whole grains include the full grain without being refined, such as whole wheat, oatmeal or cornmeal. Foods like whole grain pasta, brown rice and whole grain breads can increase fiber in your diet. The American Heart Association recommends that half of your grains should be whole grains and suggests consuming 25 g of fiber daily.
Fish
Fish is low in saturated fat and has omega-3 fatty acids, which are fatty acids that the body needs but does not make. The American Heart Association reports that omega-3 fatty acids have been shown to be protective for heart health. Sources of fish that have omega 3-fatty acids include mackerel, salmon, tuna, sardines and shellfish. The American Heart Association recommends that people who don't have diagnosed coronary heart disease should consume fish at least two times per week.
Plant Sterols
The Mayo Clinic reports that plant sterols may be beneficial for cholesterol levels. Plant sterols are natural compounds found in plant cell membranes. Foods that contain plant sterols are margarines like Benocol and Smart Balance, as well as other foods like Orowheat whole grain bread and Minute Maid Heart Wise Orange Juice.
