Cholesterol is a major risk for cardiovascular conditions such as stroke, heart disease and heart attack, reports the American Heart Association. However, not all cholesterol is created equal. Excessive amounts of low-density lipoprotein, or LDL, cholesterol can contribute to heart disease by developing deposits within arterial walls. According to John Hopkins School of Public Health, high-density lipoprotein, also known as HDL, cholesterol limits heart disease risk by preventing LDL buildup. HDL, known as "good" cholesterol, increases with the consumption of healthy foods.
Niacin-Rich Foods
According to MayoClinic.com, niacin can improve HDL levels by up to 35 percent. Foods with beneficial amounts of niacin include poultry and lean meat. In addition to being rich in niacin, fatty fish, such as sardines, tuna, salmon and trout, as well as nuts, such as almonds, pecans and walnuts, are good sources of polyunsaturated fats, note researchers at John Hopkins University. Polyunsaturated fats are known to improve HDL levels.
Healthy Fats
In addition to being found in nuts and fish, healthy fats are also in oils, such as soy, olive and canola. The American Heart Association explains that monounsaturated fats, also known as "good fats," help to elevate HDL levels and lower LDL levels. Besides raising HDL cholesterol levels and preventing the risk of cardiovascular diseases, polyunsaturated fats also provide body fuel for exercise, which contributes to weight loss and good health.
Alcohol in Moderation
Much speculation has surrounded claims that drinking alcohol in moderation decreases risk of heart disease. The clinically known effect of alcohol is a small elevation in HDL cholesterol, states the American Heart Association. Harvard School of Public Health and MayoClinic.com report the benefits of moderate drinking at one glass daily for women and two for men. The health benefits of alcohol can also be found in grapes. Although a daily drink may raise HDL levels, it is best to consult with a physician when considering this choice.
References
- American Heart Association: Good vs. Bad Cholesterol
- MayoClinic.com: HDL Cholesterol - How to Boost Your "Good" Cholesterol
- MayoClinic.com: Top five foods to lower your numbers
- eMedTV: HDL Raising Foods
- Harvard School of Public Health: Alcohol: Balancing Risks and Benefits
- Johns Hopkins University Gazette: Experts Highlight Strategies to Raise "Good" HDL Cholesterol
