It also gives examples of healthy foods to boost your HDL or lower LDL.
What Is HDL Cholesterol?
High-density lipoprotein (HDL) is a protective form of cholesterol.
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It carries bad cholesterol away from the arteries and into the liver.
There, it can be broken down and eliminated from the body.
Your risk of a heart attack or heart disease is lower when your HDL is high.
That equates to about 60 milligrams per deciliter (mg/dl) or higher.
When yourHDL is low, your chances of having a heart attack or heart disease are increased.
For women, that’s less than 50 mg/dl and for men, less than 40 mg/dl.
These include fried foods, processed foods with partially hydrogenated oils, and processed meats such as bacon.
These fats raise LDL, or “bad” cholesterol, and lead to plaque buildup in the arteries.
HDL is considered “good” cholesterol because it carries “bad” LDL cholesterol away from the arteries.
Certain types of food can help improve your health by increasing your HDL and lowering LDL.
Participants also improved several other blood measurements when they consumed an avocado a day.
This included:
How Much Cholesterol Is in an Avocado?
Avocados have zero cholesterol.
Avocados are believed to improve cardiovascular health.
Studies show that eating these types of nuts may help some people raise their HDL levels.
Oatmeal
Countless research studies have shown that regular consumption of oats helps reducetotal cholesteroland LDL.
In addition to those benefits, oatmeal does not lower your good HDL cholesterol.
High antioxidant foods include:
Deeply colored fruits and vegetables tend to be high in antioxidants.
Try making a smoothie for an HDL-boosting, antioxidant-rich breakfast.
Olive Oil
Olive oil, a staple of the Mediterranean diet, has many health benefits.
Extra virgin olive oil is a good source ofpolyphenolscompounds naturally found in plantswhich can help improve cholesterol levels.
Research shows that olive oil polyphenols not only raise HDL cholesterol but may also enhance HDL function.
This may help improve cholesterol transport throughout the body.
Fatty fish are high in heart-healthy omega-3 fats.
The American Heart Association recommends eating fish at least twice a week, especially varieties that contain omega-3 fats.
These include:
A serving of fish is considered 3.5 ounces cooked.
A chopped almond crust adds even more omega-3s to any fish meal.
Soy
Studies show that consumingsoy-based foods can increase HDL levels, as well as lower LDL andtriglyceridelevels.
HDL cholesterol carries LDL cholesterol away from your arteries and helps lower your risk of a heart attack.
Remember that several small changes can add up to big results.
Frequently Asked Questions
Research is mixed on whether avocado oil helps lower bad cholesterol.
It may take at least five weeks for consumed foods to lower bad cholesterol (LDL cholesterol).
Yes, niacin is a dietary supplement that raises HDL levels in the body.
Like other dietary supplements, it shouldn’t replace prescription medication.
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