The Centers for Disease Control and Prevention identifies two different types of cholesterol: LDL cholesterol, or bad cholesterol, and HDL cholesterol, or good cholesterol. The abbreviations LDL and HDL indicate the type of protein that carries the cholesterol through your body. LDL stands for low-density lipoprotein, and HDL stands for high-density lipoprotein. Learning more about HDL cholesterol can help you make smart diet choices in order to treat or avoid high cholesterol.
Significance
High-density lipoprotein cholesterol carries cholesterol to your liver, helping to remove this substance from your body. A healthy level of HDL cholesterol in your body can reduce your risk of heart disease and stroke, according to the Centers for Disease Control and Prevention.
Food Sources
While saturated fats and trans fats typically contain concentrated amounts of LDL cholesterol, monounsaturated and polyunsaturated fats can increase your HDL cholesterol and lower your LDL cholesterol. Unsaturated fats such as olive oil, vegetable oil, sunflower oil, nuts, fish and avocadoes can all increase HDL cholesterol in your body and boost the anti-inflammatory qualities of HDL cholesterol, according to MayoClinic.com. Foods rich in the B vitamin niacin can also help increase your HDL cholesterol levels. Food sources of niacin include nuts, lean meats, fish, dairy products and enriched cereals. You can also take niacin supplements or medications with a prescription from your doctor.
Hindrances
Excess carbohydrates can lower HDL cholesterol levels in some people, according to the Centers for Disease Control and Prevention. Avoid empty carbohydrates such as white bread and high-sugar desserts. When you reach for carbohydrates, make sure they contain fiber and whole grains. Other hindrances to healthy HDL cholesterol levels include high-salt and high-fat foods as well as cigarettes.
Boosting HDL Cholesterol
You can increase your HDL cholesterol levels by maintaining a healthy lifestyle. Quit smoking and limit your intake of alcohol. You can increase your HDL cholesterol by 10 percent simply by quitting smoking, according to MayoClinic.com. Maintain a healthy diet that emphasizes fruits and vegetables and high-fiber whole grains. Exercise regularly. Try to get at least 30 minutes of aerobic exercise on five days a week.
Healthy Levels
Men and women should aim for 60 mg/dL of HDL cholesterol, according to MayoClinic.com. Men with less than 40 mg/dL of HDL cholesterol and women with less than 50 mg/dL of HDL cholesterol may need to increase their HDL cholesterol levels. Consult with your doctor to assess your LDL and HDL cholesterol levels.
References
- Centers for Disease Control and Prevention: Cholesterol---LDL and HDL
- Centers for Disease Control and Prevention: Nutrition for Everyone---Basics---Unsaturated Fat
- MayoClinic.com: Niacin to Boost Your HDL, 'Good,' Cholesterol
- MayoClinic.com: HDL Cholesterol---How to Boost Your 'Good' Cholesterol
- Centers for Disease Control and Prevention: Physical Activity for Everyone---The Benefits of Physical Activity
