HDL, or high density lipoprotein, is a type of carrier that transports cholesterol through the body. The higher the level of HDL the better, as it helps to protect against heart disease. There are many lifestyle changes that can help to raise HDL levels, including eating monounsaturated fats. However, the first step is to have cholesterol levels checked by a physician, who can oversee a safe and healthy eating plan.
Identification
Cholesterol is a waxy substance that your body needs, because it is used to protect nerves, make cell tissues and produce certain hormones. The body produces all of the cholesterol it needs, so it is not necessary to get it from the diet. Cholesterol can not dissolve in the blood, so it must be carried through the body by special carriers. One type of carrier is low density lipoproteins, or LDLs, and the other is HDLs. LDLs are considered the bad kind of cholesterol, because they take cholesterol to be stored in the body. HDLs are considered the good kind, because they take cholesterol to be excreted. When LDL levels get too high and HDL levels get too low, the risk of heart disease rises.
Considerations
There are many kinds of fats and not all are created equal, some actually help to protect against heart disease. The body needs some fat to survive and the goal is to meet daily requirements by focusing on healthier fats not eliminating fats. Saturated fats are produced by the body, so the diet does not need to contain any. Saturated fats raise LDL levels and the risk for heart disease. In contrast, unsaturated fats such as polyunsaturated and monounsaturated, protect against heart disease. A general guideline is to get 10 to 25 percent of daily caloric intake from monounsaturated fats and 8 to 10 percent from polyunsaturated fats.
Benefits
While the exact mechanisms are not well understood, a diet that focuses on getting daily fat requirements from monounsaturated fats, has been shown to lower total cholesterol levels and LDL levels, raise HDL levels and protect against inflammation in the blood vessels, according to the National Heart, Lung and Blood Institute. Including monounsaturated fats in the diet, can help to raise HDL levels to 60 mg/dL or higher, to help reduce the risk of heart disease. Given this it is important to not restrict fat intake too much because all levels, including HDL, can drop. Low HDL levels raises the risk of heart disease as much as high LDL levels.
Features
Monounsaturated fats tend to be liquid at room temperature but often turn solid when chilled. Foods rich in monounsaturated fats include canola, peanut and olive oils; avocados; peanut butter, nuts such as almonds, hazelnuts and pecans; and seeds, such as pumpkin and sesame seeds. It is important to remember that too much fat of any kind can lead to obesity and heart disease. The beneficial effects of monounsaturated fats occur when it is eaten in moderation and in place of saturated and trans fats.
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