Campus alert status is yellow: For the latest campus alert status, news and resources, visit umassmed. High Density Lipoprotein — h ealthy cholesterol. HDL cholesterol is made by our body and is in a large part determined by our genes. By making changes on how active we are and what we eat can help increase HDL cholesterol.
What should we aim for? Physical Activity: Every bit counts: taking the stairs, walking, biking, and weight training. You do not have to be an Olympic athlete, but you need to be active most days of the week. Consuming purple fruits and vegetables is a delicious way to potentially increase HDL cholesterol. Studies using anthocyanin extracts have shown that they help fight inflammation, protect the cells from damaging free radicals, and potentially raise HDL cholesterol levels 36 , 37 , 38 , In a week study of 58 people with diabetes, those who took an anthocyanin supplement twice per day had a In another study, when people with cholesterol-related issues took anthocyanin extract for 12 weeks, their HDL cholesterol levels increased by Although these studies used extracts instead of foods, several fruits and vegetables are very high in anthocyanins.
These include:. Bottom line: Consuming fruits and vegetables rich in anthocyanins may help increase HDL cholesterol levels. The omega-3 fats in fatty fish provide benefits to heart health, including a reduction in inflammation and better functioning of the cells that line the arteries 40 , Some research suggests that eating fatty fish or taking fish oil supplements may also help raise low levels of HDL cholesterol 42 , In a study of 33 people with heart disease, participants who consumed fatty fish four times per week for 8 weeks had an increase in HDL cholesterol levels.
The particle size of their HDL also increased However, other studies found no increase in HDL cholesterol in response to increased fish or omega-3 supplement intake Bottom line: Eating fatty fish several times per week may help increase HDL cholesterol levels and provide other benefits to heart health. Artificial trans fats have many negative health effects due to their inflammatory properties 45 , There are two types of trans fats.
One kind occurs naturally in animal products, including full fat dairy. In contrast, manufacturers create artificial trans fats, which are present in margarines and processed foods, by adding hydrogen to unsaturated vegetable and seed oils. These fats are also known as industrial trans fats or partially hydrogenated fats. In addition to increasing inflammation and contributing to several health concerns, these artificial trans fats may lower HDL cholesterol levels.
To protect heart health and keep HDL cholesterol within the healthful range, it is best to avoid artificial trans fats altogether. Bottom line: Research suggests that artificial trans fats can lower HDL levels and increase inflammation, compared with other fats. Although HDL cholesterol levels are partly determined by genetics, there are many things a person can do to naturally increase their levels.
This includes eating healthful fats, such as olive oil, coconut oil, and fatty fish, and avoiding harmful trans fats. Getting regular exercise, quitting smoking, and eating antioxidant-rich foods are also effective for increasing HDL cholesterol.
The habits and practices that raise HDL cholesterol often provide other health benefits, and they are key components of a healthful lifestyle. Doctors advise people to limit their overall cholesterol but maximize levels of high-density lipoprotein HDL cholesterol.
Why is this, and it is…. There are many ways to improve cardiac health, and watching what we eat is one of the most important. Here, we provide details of 16 heart-healthy…. So the HDL story is more complex than scientists originally had hoped. So, how can we increase our HDL levels in a beneficial way? Many people don't like to hear it, but regular aerobic exercise any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 to 30 minutes at a time may be the most effective way to increase HDL levels.
But any aerobic exercise helps. If you are overweight, reducing your weight should increase your HDL levels. If you smoke, giving up tobacco will result in an increase in HDL levels This is the only advantage I can think of that smokers have over non-smokers — it gives them something else to do that will raise their HDL. Read about smoking cessation. Trans fatty acids are likely present in many of your favorite prepared foods— anything in which the nutrition label reads "partially hydrogenated vegetable oils" — so eliminating them from the diet is not a trivial task.
Removing them from your diet will almost certainly result in a measurable increase in HDL levels. Monounsaturated fats , found in canola oil, avocado oil, or olive oil and peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.
Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase in HDL cholesterol. For best results, at least two servings a day should be consumed. Cranberry juice has been shown to increase HDL levels. Fish and other foods containing omega-3 fatty acids can also increase HDL levels. Substantial evidence now shows that a low-fat diet often reduces — rather than increases — HDL levels.
The American Heart Association and the American College of Cardiology have quietly stopped recommending low-fat diets for heart disease prevention.
Indeed, it is low-carb diets — and not low-fat diets — which are associated with higher HDL levels. Drug therapy for raising HDL cholesterol levels has, so far, been a disappointment. While enthusiasm for drugs that would increase HDL levels was high just a few years ago, recent events have significantly dampened that enthusiasm. Statins , the class of drugs which has proven highly successful in reducing LDL cholesterol, are generally not very effective at increasing HDL levels.
For years, niacin was the mainstay of drug therapy for raising HDL levels. Slice them up and stir them into cereal or oatmeal, or throw them into your blender and create a delicious smoothie. Omega-3 fatty acids, which are found in fish , can lower your LDL. Look for fattier options, such as:. These over-the-counter supplements can deliver more than 1, mg of omegarich oil in each pill.
Ground flax seeds and flaxseed oil also contain omega-3 fatty acids. Make sure to buy ground flax seed. Whole flax seeds are almost impossible for your body to break down.
This means they pass through your body largely intact and never leave behind any of their nutrients. Ground flax seed can be sprinkled onto your morning cereal, oatmeal, salads, dips, or yogurt, or added to baked goods.
Flaxseed oil is a welcome addition to salad dressings or smoothies. Nuts, including Brazil nuts, almonds, pistachios, peanuts, and others, are filled with heart-healthy fats. Plant sterols block the absorption of cholesterol in your body. Eat an ounce or two for a snack or incorporate them into meals. Chia seeds are a good source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients. Adding chia seeds to your diet may help lower LDL levels and decrease blood pressure.
Like flax seeds, chia seeds are great when added to cereal, oatmeal, dips, salads, yogurt, or smoothies. Avocados are high in folate and monounsaturated fat. This healthy type of fat lowers LDL and reduces your risk for stroke, heart attack, and heart disease. Add slices of avocado to salads, soups, chilis, or sandwiches. Guacamole is a great option, too.
Just be sure to reach for low-calorie dippers, like carrots, radishes, and tomatoes, instead of high-calorie, high-salt tortilla chips. Incorporating this food into your diet is a great way to reduce your meat consumption.
When people eat less meat, their LDL levels will most likely decrease, and their HDL levels will most likely increase. Steamed, unsalted edamame makes a great appetizer. This edamame spread is a healthier dip option for a party or gathering. Extra-firm tofu grills beautifully, and this tofu vegetable kebab recipe will please even your meat-loving friends.
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