High-density lipoproteins, called HDL, is "good" cholesterol that helps pick up excess cholesterol in your blood and carries it back to your liver. It helps to filter out the "bad" cholesterol, or LDL -- low density lipoproteins. Healthy fats can increase your HDL and improve heart health. The American Heart Association recommends between 25 and 35 percent of your total daily calories coming from fat. Saturated fat should account for less than 7 percent of your total daily calories, while healthier fats, like monounsaturated and polyunsaturated fats that improve HDL should account for the rest. Many foods contain healthy fats that raise HDL.
Avocados
Avocados are fruits loaded with both monounsaturated and polyunsaturated fats. As a great source of HDL fats, avocados help to lower cholesterol by raising HDL and lowering LDL. Avocados typically contain about three grams of monounsaturated fat and 0.5 g of polyunsaturated fat per 1-oz. serving.
Nuts
A source of HDL fat, nuts contain heart healthy nutrients that help improve your cholesterol, specifically your "good" cholesterol. Nuts are packed with both monounsaturated and polyunsaturated fats that help lower bad cholesterol levels. As much as 80 percent of most nuts are made up of HDL healthy fats. Some nuts naturally contain plant sterols, a substance that can help lower your cholesterol. Nuts are also high in calories, so eat in moderation.
Olive Oil
Olive oil contains monounsaturated fatty acids and antioxidants that help increase HDL. The effects olive oil has on cholesterol is two-fold, as research suggests that it can protect against heart disease not only by controlling LDL cholesterol levels, but raising HDL cholesterol levels at the same time. Out of all naturally produced oils, olive oil has one of the highest amounts of monounsaturated fat, demonstrating its ability to improve HDL levels.
Salmon
Rich in omega-3 fatty acids, salmon is another source of HDL fat. It is a high-protein food that helps protect against heart disease and promotes healthy skin and joints. Omega- 3 fatty acids found in salmon also helps neurological development in unborn babies and young children. As part of its dietary guidelines, the American Heart Association recommends that adults should eat at least two servings of fish high in omega-3 fatty acids per week.
References
- Mayo Clinic: HDL cholesterol: How to boost your 'good' cholesterol
- Mayo Clinic: Nuts and your heart: Eating nuts for heart health
- Pub Med: High-density lipoproteins (HDL) size and composition are modified in the rat by a diet supplemented with "Hass" avocado
- Olive oil's health benefits
- Salmon Facts
- AHA: Know Your Fats
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