Low levels of HDL in the bloodstream can actually increase the risk of heart disease and stroke. While genetics can affect the amount of HDL the body produces, diet is an important factor in maintaining healthy blood cholesterol levels. Diets high in saturated fat, trans-fat and cholesterol can actually increase total blood cholesterol levels and decrease HDL levels.
Cholesterol and HDL
Cholesterol is a fat-like substance found in the walls of cells that the body uses to make hormones, bile acids and vitamin D. Cholesterol is transported through the body by two different types of lipoproteins--LDL, or low-density lipoprotein, and HDL, or high-density lipoprotein. LDL carries cholesterol to the tissues and arteries while HDL carries cholesterol to the liver where it can be filtered out of the body. Unlike LDL, HDL is often referred to as good cholesterol since it removes cholesterol from the body, decreasing the risk of heart disease.
Saturated Fats
Saturated fats are commonly associated with high cholesterol. A diet high in saturated fat can cause an unhealthy increase in total cholesterol levels and LDL levels, while negatively affecting HDL levels. Saturated fat is typically found in high-fat protein sources like beef, veal, lamb, lard, poultry, cream, milk, butter and cheeses. The American Heart Association recommends limiting the daily intake of saturated fats to less than 7 percent of the day's total calories. Replacing unhealthy saturated fats with healthier unsaturated fats can help lower total cholesterol levels and may improve HDL levels.
Trans Fats
Trans fats can be exceptionally detrimental to heart health since they increase LDL levels and actively decrease HDL levels. Typically found in processed foods, trans fats, or hydrogenated oils, are unsaturated fats that have been processed with hydrogen in order to increase the food's shelf life. Trans fats are commonly found in commercially baked goods, shortenings and margarine. The American Heart Association recommends limiting the daily intake of trans fats to less than 1 percent of the total daily calories.
Cholesterol
Since the body typically produces all the cholesterol it needs, dietary cholesterol tends only to increase cholesterol levels. Like saturated fats, dietary cholesterol is typically found in high-fat proteins like beef, veal, organ meats, whole milk dairy products, animal fats and egg yolks. Dietary cholesterol can be harmful to HDL levels and increase the risks of heart disease. Limiting the intake of high-fat protein sources can decrease the consumption of saturated fat and cholesterol. The American Heart Association recommends limiting the daily cholesterol intake to less than 300 mg.
Foods That Increase HDL Levels
Certain heart healthy foods can actually increase HDL levels while decreasing LDL levels. The unsaturated fats, antioxidants and fatty acids found in olive oil, nuts and cold water fish like salmon and halibut, are especially beneficial to heart health. The Food and Drug Administration recommends incorporating moderate amounts of these foods into the daily diet in order to improve HDL levels and decrease the risk of heart disease. These heart healthy food can easily replace the unhealthy saturated fats found in high fat-protein sources like butter and red meat.
