High density lipoprotein, or HDL, is a dietary hero that can help you on your way to a heart-healthy life. Low density lipoprotein, or LDL, is the evil twin of HDL. It causes artery-clogging plaques to form and deprive your body's tissues of much needed oxygen and nutrients. For optimum heart health, you need to have low LDL and high HDL levels in your blood. Foods high in LDL can cause a host of cardiovascular disorders, while those high in HDL can help clear fats from the blood stream. A number of foods are notably high in HDL.
Fish
Some fish are particularly high in omega-3 fatty acids. Your body cannot produce omega-3 on its own; you need to obtain it from food sources. The University of Maryland Medical Center (UMMC) explains that omega-3 fatty acids have been shown to aid in the reduction of incidents of heart disease. These substances are important for brain function, and a deficiency in omega-3 fatty acids can lead to fatigue, mood swings, depression and heart problems.
A number of varieties of fish are high in omega-3 fatty acids. These include mackerel, trout, tuna and salmon. By increasing your consumption of these types of fish, you can reduce inflammation in your body and decrease your risk of heart disease.
Nuts
Some people have discounted nuts as a high-calorie food source, but a moderate consumption of nuts can be good for your heart, despite caloric concerns. MayoClinic.com lists walnuts, almonds, macadamia nuts and pecans as good sources of heart-healthy omega-3 fatty acids.
Peanuts aren't actually nuts, they're legumes, but they too contain omega-3. All of these tasty, nutty morsels can help you reduce your chance of blood clots and the heart attacks that can sometimes result from them.
Cooking Oils
Certain cooking oils can help in your quest to consume more healthy high-density lipoproteins. KnowYourHDL.com cites the monounsaturated and polyunsaturated fats found in canola and olive oil as good sources of HDL. Nut oils are as full of heart healthy HDLs as the nuts themselves. Though they don't provide the fiber that you'd receive by consuming whole nuts, when used in moderation, such products as walnut oil are helpful in promoting cardiovascular wellness.
By replacing the saturated fats found in products like butter, lard or coconut oil, you can take a huge chunk out of your daily LDL consumption and ease your way toward a heart-healthier lifestyle.
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