HDL or high-density lipoprotein is your "good cholesterol." It is made by your body. The University of Massachusetts Medical School that every single point that you can increase your HDL will significantly reduce your risk of getting heart disease. If you have high cholesterol it is important to lower your LDL cholesterol and raise your HDL cholesterol. Exercise and diet can help raise your HDL cholesterol. If your are trying to improve your HDL cholesterol, in addition to exercising, you should be familiar with the foods that can improve your numbers.
Olive Oil
Olive oil can raise HDL levels because it is abundant in monounsaturated fats. It is good substitute for foods like butter or margarine that are high in trans fatty acids. Trans fat, along with refined carbohydrates and sugars, can negatively affect your cholesterol by lowering your good HDL levels and increasing your bad LDL levels. Olive oil can also be used in salad, or as an easy, tasteless addition to a blended protein shake. The Harvard School of Public Health notes that a study from the Department of Human Biology at Maastricht University in Holland published in the 2003 edition of the "American Journal of Clinical Nutrition" concluded that "when polyunsaturated and monounsaturated fats were eaten in place of carbohydrates, these good fats decreased levels of harmful LDL and increased protective HDL."
Nuts
Nuts may raise your HDL cholesterol and are another source of good fats and fiber. The Mayo Clinic claims that soluble fiber can be vital to improving and maintaining a healthy lipid profile. Fiber helps to reduce the amount of dietary cholesterol that can be potentially absorbed into your bloodstream. The U.S. Food and Drug Administration states that eating about a small handful of nuts each day can decrease your risk of heart disease. You will want to stick with just a handful or two of nuts per day, since nuts are very high in calories.
Red Wine
Red wine in moderation can raise your HDL cholesterol. According to Vanderbilt University, two glasses of red wine a day for men and one glass of red wine a day for women can help fight heart disease and raise your HDL levels. It can also be useful in preventing future heart attacks if you have already suffered a heart attack. Red wine, different from other alcoholic beverages, contains "flavonoid phenolics" that are thought to be responsible for the positive effects on your cholesterol.
References
- University of Massachusetts: HDL Good Cholesterol
- Harvard School of Public Medicine: Fats and Cholesterol: Out with the Bad, In with the Good
- Mayo Clinic: Cholesterol: Top 5 Foods to Lower Your Numbers
- PubMed; "American Journal of Clinical Nutrition" Effects of Dietary Fatty Acids cont. 2003
- Vanderbilt University: Heart Disease is the Leading Cause of Death In the United States
