Reducing your LDL cholesterol, or harmful, low-density lipoprotein cholesterol, helps to lower your risk of cardiovascular disease. Your risk can also be reduced by increasing your HDL cholesterol, or high-density lipoprotein cholesterol, which actually protects your heart and blood vessels. HDL cholesterol picks up harmful cholesterol in the bloodstream, and brings it to the liver to be destroyed. Eat foods that can increase your level of HDL cholesterol to protect your heart and blood vessels.
Fatty Fish
Fatty fish, such as salmon, sardines, herring, mackerel, lake trout and tuna, contain omega-3 essential fatty acids. These fats are necessary for normal growth, development and brain function, and they can reduce your risk of cardiovascular disease. Omega-3 fats can also be found in krill, algae and some plants and nut oils. Omega-3 fatty acids help to reduce LDL cholesterol, raise HDL cholesterol, decrease inflammation and reduce the risk of heart disease, cancer and type 2 diabetes. EPA and DHA -- eicosapentaenoic acid and docosahexaenoic acid, the omega-3 fatty acids found in fish oil -- has been shown to reduce the risk for abnormal heart rhythms resulting in sudden death and heart disease, according to the University of Maryland Medical Center.
Nuts
Nuts are a good source of nutrients that protect your health. People that eat nuts regularly are less likely to die from heart attacks and strokes than those who don't, according to the Harvard School of Public Health. The U.S. Food and Drug Administration even allows some nut manufacturers and some manufacturers of foods made with nuts to claim: "Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease." Most nuts lower LDL cholesterol and raise HDL cholesterol. Walnuts contain omega-3 fatty acids, which protect the heart from deadly abnormal rhythms and blood clots.
Monounsaturated Fats
Adding monounsaturated fats to your diet, in addition to reducing saturated fat found in foods like fatty red meats and full-fat dairy products, can lower your LDL cholesterol and increase your HDL cholesterol, according to MedlinePlus. Monounsaturated fats are found in seeds, nuts, olives, avocados, canola oil and olive oil. These sources are commonly consumed by those following the Mediterranean diet, which also emphasizes exercise, non-smoking and alcohol consumption in moderation.
