High-density lipoprotein (HDL), or "good" cholesterol is protective against heart disease. The role of HDL cholesterol is to travel throughout the bloodstream, collecting cholesterol and carrying it back to the liver for breakdown and disposal. According to the National Cholesterol Education Program (NCEP) guidelines, HDL cholesterol levels more than 46 mg/dl offer the most benefits. Exercise increases HDL cholesterol levels the most; however, certain foods and nutrients may also increase HDL.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential to human health and are one of two essential polyunsaturated fatty acids. Additionally, there are two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Nuts, especially walnuts, and canola, flaxseed, soybean, walnut and wheat germ oils are all rich sources of DHA. EPA is found in fatty, cold-water fish such as salmon, mackerel, sardines, halibut, trout and tuna. EPA is more potent and used more efficiently by our bodies, so consuming fish is the best way to increase HDL levels.
Fruits and Vegetables
Certain fruits and vegetables may increase HDL cholesterol. Citrus fruits contain powerful antioxidant compounds called flavonoids (one of which is the phytonutrient known as hesperidin). Hesperidin raises HDL cholesterol levels. Lemons, peppers and tangelos are other good sources of hesperidin. Garlic and onions contain a class of phytonutrients called Allylic sulfides. They help to raise HDL cholesterol as well as lower a type of fat in the blood (triglycerides).
Soy Foods
Soy foods may decrease LDL cholesterol while increasing HDL cholesterol. Soybeans are rich in dietary fiber, provide omega-3 fatty acids (beneficial in increasing HDL cholesterol levels), and increase blood levels of nitric oxide, which is a molecule that helps expand blood vessels and improves circulation. Tofu, tempeh, soy milk and soy yogurt are other examples of beneficial foods in this category.
References
- Indian Heart Journal; S Jeyaraj, G Shivaji, SD Jeyaraj and A Vengatesan; Jul-Aug 2005
- American Journal of Clinical Nutrition; EM Kurowska, JD Spence, J Jordan, et al.; Nov 2000
- Journal of Family Practice; P Crawford, SL Paden and MK Park; Dec 2006
