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When you hear the word cholesterol, you may be thinking of the “wrong” type that can increase your risk for heart disease, including stroke. But there is also “good” cholesterol called high density lipoprotein (HDL) which is a relative measure of health and well-being. When your good cholesterol goes up, it indicates that your body is going in the right direction, from a health standpoint, because your HDL is like a “back signal” that occurs when you start removing fat from storage.
Your HDL increases as fat moves through the bloodstream to get used to, for example, muscles, for fuel during exercise. Even walking, hiking, gardening, or any activity that lasts longer than your ready energy stores of glycogen in muscles and liver can handle, will remove fat from storage for use. So if LDL cholesterol shows that fat is going in the system (after a fatty cheeseburger and fries) then HDL is fat sent to the body as energy, to be used for activity (after 45 minutes of hiking this trail).
When you have too much low density lipoprotein (LDL) cholesterol it can lead to blockages as it calcifies and builds up in your blood vessels as plaque, causing your blood vessels to narrow and like rocks. in a stream, these plates are difficult to move once in place. Wanting to raise your HDL cholesterol can prevent this from happening, as its role is to absorb cholesterol and return it to the liver for elimination from the body.
According to MedlinePlus, a healthy LDL level is less than 100 mg / dL and a healthy HDL level is greater than 45 mg / dL. While it is important to have higher HDL cholesterol levels, it is just as important to keep your LDL levels low as it can help improve the LDL / HDL ratio. We once thought that the only way to increase HDL was to exercise, and the only way to lower LDL was to make food choices. But it turns out that you can also eat to raise good cholesterol. Here’s what we know, from scientifically proven studies and research so far.
Try these 11 different foods to improve your HDL cholesterol
1. Oats
If you start your day with a hearty bowl of oatmeal, you will also help your HDL cholesterol levels rise. A 2019 report in The frontiers of nutrition claims that oat beta-glucans (a type of fiber) can help metabolize and remove cholesterol from the body due to their ability to improve bile acid removal. Bile acids act as a storehouse for cholesterol, so removing them can lower cholesterol levels as well. It is recommended to aim for 3 grams of beta-glucan, which is equivalent to about ¾ cup of dry oats.
2. Beans and legumes
Whether you choose chickpeas, lentils, soy or black beans, they are all capable of improving your HDL cholesterol. A 2021 study found that ¾ cup of black beans showed a drop in LDL cholesterol after 6 hours. A 2014 review of different studies also found that eating ½ cup of various beans and legumes could lower LDL cholesterol by 6.6 mg / dL, which would improve the LDL / HDL ratio.
3. Lawyers
If you’re looking to get more heart-healthy fats, look no further than avocados. A 2018 review of 7 different studies found that avocado consumption was linked to a significant increase in HDL cholesterol, with a change of approximately 2.84 mg / dL.
4. Leafy vegetables
Much like oats, leafy greens can bind to bile acids which can help break down cholesterol. A 2019 animal study showed that a diet containing green leafy vegetables showed improvement in total and LDL cholesterol after 6 weeks.
5. I follow food
Soy foods contain both fiber and plant sterols which are believed to be good for the heart and have the ability to lower “bad” cholesterol. A meta-analysis of 46 studies in 2019 found that soy protein consumed at a dose of 25 grams per day significantly improved LDL cholesterol levels by about 3-4%.
6. Berries
If you are in the produce aisle, try adding berries to your basket. Blackberries, strawberries, blueberries, raspberries and more contain beneficial fibers, antioxidants, and phytochemicals (chemicals made by plants). According to a 2010 review, various studies have shown that the berries give promising results when it comes to improving cardiovascular risk factors. This includes a decrease in LDL and total cholesterol, as well as an increase in HDL cholesterol.
7. Linseed
Here are the facts about linen. These little seeds have a big impact on our health, providing healthy fats, fibers and proteins. A 2014 study found that consuming 3 tablespoons (30 grams) of flaxseed powder for 3 months reduced total cholesterol by 17% and “bad” cholesterol by about 20%. A similar study in 2011 in people with diabetes found a 12% increase in HDL cholesterol when they consumed 1 tablespoon (10 grams) of flaxseed powder per day for a month.
8. Beets
Whole beets, or even beet juice, are a good addition to your diet because of their beneficial mineral content but also because of their effect on cholesterol.
A 2015 study found that beet juice supplementation for 15 days increased HDL cholesterol levels from 42.9 mg / dl to 50.2 mg / dl. Researchers believe this improvement comes from its dietary nitrate levels and phytochemicals.
9. Apples
As the saying goes, an apple a day keeps the doctor away. It can also improve your cholesterol levels. A 2020 study found that eating 2 apples a day high in proanthocyanidins (a type of polyphenol) lowered both total and LDL cholesterol levels. Soluble fiber in apples is a great way to help your gut health, the microbiome that helps determine your heart health and immune system, so be sure to add an apple a day!
10. Olive oil
Cooking with olive oil not only gives you great flavor (and less cooking), but it contains healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. According to a 2012 article, evidence indicated that olive oil may increase HDL cholesterol levels more than a diet low in carbohydrates and fat.
11. Cashew nuts
The perfect on-the-go snack is a handful of nuts, and your go-to nut may need to be cashews. A 2018 study found that consuming 30 grams of cashews per day for 12 weeks increased plasma HDL cholesterol by 1.7 mg / dL. Another 2017 study that also looked at cashews found that adding them to your diet can lower total and LDL cholesterol levels as well.
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