Western society appears to be moving in a more health-conscious direction. Eat this, do this, avoid these foods, have these tests done. Yes, good and bad cholesterol exist, but you must understand why they are labeled as such. These cholesterol types are not necessarily found in specific foods, but you can eat or avoid certain foods to improve your good cholesterol and better your health.
Function
The cholesterol your body produces is meant to build cells and form hormones such as estrogen and testosterone. To reach your cells, it needs the help of special carriers called lipoproteins. HDL -- high-density lipoprotein -- is one of these carriers. It transports between one-third and one-fourth of your blood cholesterol, explains the American Heart Association.
Your HDL is referred to as good because it carries away excess amounts of your bad cholesterol -- LDL, or low-density lipoprotein. LDL is the major carrier of blood cholesterol; however, when too much LDL builds up in your blood, it attaches itself to your artery walls, increasing your risk for heart disease, heart attack and stroke. HDL decreases these risks, attaching itself to LDL and carrying it the liver, which breaks it down and excretes it from the body.
Recommended Levels
Unlike your LDL, which should be low, your HDL levels need to be high -- 60 mg/dL or more -- to function properly. Anything below this and you need to make dietary changes; in many cases these changes increase your HDL, allowing it to perform its job again.
Animal-Based Foods
Steaks, hamburger, lamb, pork and organ meat all contain high amounts of saturated fat, as do whole-fat dairy products and eggs. Saturated fat increases your LDL and lowers your HDL. Swap these animal-based fats for skinless poultry and fish such as tuna, cod, mackerel, salmon and halibut. Opt for non-fat milk, cheese and yogurt, and use egg whites or egg substitutes.
Foods With Healthy Fats
Consuming more mono- or poly unsaturated fats is another option. These fats are heart healthy and help prevent heart disease and heart attacks. Examples include avocados, olives and nuts -- these all help to boost HDL while reducing your LDL. Canola, olive, peanut and sunflower oils are additional sources of unsaturated fats and are healthy alternatives to vegetable oil for cooking.
Alcohol
Alcohol, in moderation, is another way to increase your HDL, according to MayoClinic.com. Moderation is one drink a day for women and two drinks a day for men. Do not begin drinking to lower your HDL; you have other treatment options.
Soluble Fiber
Soluble fiber not only tends to increase HDL, it helps lower LDL as well. Sources include oatmeal, kidney beans, apples, pears, barley and figs. Consume a minimum of 5 to 10 g. per day to receive maximum benefits, advises MayoClinic.com.
