When it comes to heart health, there are two types of cholesterol you need to pay attention to. LDL, also known as "bad" cholesterol, is responsible for transporting cholesterol from the liver to various parts of the body. When there is too much LDL cholesterol circulating in the blood, it builds up in the artery walls and eventually forms plaques. HDL or "good" cholesterol is responsible for transporting cholesterol back to the liver to be excreted; essentially cleaning up the mess that LDL cholesterol makes. Having too little HDL cholesterol in the blood increases the risk of coronary heart disease. Some foods may help raise HDL cholesterol; however, anyone with concerns about cholesterol should consult a health care professional.
Foods High in Omega-3 Fatty Acids
Omega-3 fatty acids are found in fatty fish like salmon, flaxseed, walnuts and soy products. According to the University of Maryland Medical Center, people with diets high in omega-3 fatty acids tend to have higher HDL cholesterol levels than people consume low amounts of omega-3-rich food. The American Heart Association recognizes the heart-healthy benefits of omega-3 fatty acids and recommends eating 3.5-oz. of fatty fish at least twice a week.
Avocados
Avocados are full of essential nutrients, including monounsaturated fats. According to The World's Healthiest Foods website, a study of women who ate avocados for seven days had an 11 percent increase in HDL cholesterol as well as a decrease in overall cholesterol level. Other foods high in monounsaturated fats include olive oil, canola oil, nuts and seeds.
Cranberries
Cranberries are loaded with antioxidant polyphenols that protect the body from damaging free radicals. These polyphenols, also found in red wine and other red, purple and blue foods, are thought to be responsible for cranberry's effect on HDL cholesterol levels. A study published in March 2006 in the British Journal of Nutrition found participants had an 8 percent increase in HDL levels when they consumed 8-oz. of cranberry juice daily for four weeks.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Heart Association: Good vs. Bad Cholesterol
- American Heart Association: Fish and Omega-3 Fatty Acids
- The World's Healthiest Foods: Avocados
- "British Journal of Nutrition"; Favourable Impact of Low-Calorie Cranberry Juice Consumption on Plasma HDL-Cholesterol Concentrations in Men; Guillaime R, et. al; March 2006
