HDL, or high-density lipoprotein, is known as the good cholesterol. HDL flows through the bloodstream and collects the LDL, or bad, cholesterol for removal. The MayoClinic.com encourages an elevated level of HDL at 60mg per deciliter for cardiac protection. Aside from lifestyle changes such as exercise and weight loss, HDL levels get a boost from certain foods. Optimal Heart Health reports the inverse relationship of HDL and coronary health in that each 1 percent increase in HDL cholesterol equals a 2 percent decreased risk of heart problems.
Oils
There are healthy oils that will increase HDL levels, and unhealthy oils that will raise the bad cholesterol and lead to arteriosclerosis, or fatty deposits, and heart troubles. Typically oils that are solid at room temperature, such as cooking fats and butter, will increase the bad cholesterol. To raise HDL cholesterol, choose unsaturated or monounsaturated fatty oils such as olive, peanut or canola oils according to the MayoClinic.com. The Cholesterol Doctor suggests that the oils can be derived from the natural source as well; eating nuts and olives produces the same HDL boosting effects of the oils.
Omega-3 Fatty Acids
The MayoClinic.com encourages eating a diet rich in the healthy omega-3 fatty acids to raise HDL levels. Omega-3's are naturally available in fish, nuts and flaxseed according to the MayoClinic.com. For those who do not, or cannot, enjoy these items in their diets, omega-3 supplements are available as fish oil capsules, salmon oil capsules or flaxseed oil. The Cholesterol Doctor warns against consuming fatty fish frequently as the unhealthy fats counteract the cardio-protective benefit of the omega-3's. Do not fry or batter fish for the same reason; broiled, grilled or steamed fish will have the HDL benefits without the fats.
Vitamin B Foods
Vitamin B is an essential nutrient important in metabolism, nervous system functioning and preventing anemia according to the Office of Dietary Supplements. The Cholesterol Doctor states that foods rich in vitamin B will raise HDL levels naturally, and warns against taking supplements of vitamin B due to the risk of overdosing. The Office of Dietary Supplements lists foods such as fortified cereal, chicken and bananas as rich in this vitamin.
References
- MayoClinic.com: HDL Cholesterol---How to Boost Your Good Cholesterol
- MayoClinic.com: High Cholesterol
- Optimal Heart Health: Can You Raise Your HDL With Good Cholesterol Foods
- Cholesterol Doctor: Foods to Boost HDL---The Good Cholesterol
- Office of Dietary Supplements: Dietary Supplement Fact Sheet-Vitamin B 6
