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Nuts to Help Raise HDL

High levels of cholesterol in the blood have long been considered a general indication of poor health. However, there are two types of cholesterol--High Density Lipoproteins (HDL or "good" cholesterol) and Low Density Lipoproteins (LDL or "bad" cholesterol). The ratio of good cholesterol to bad may be an even stronger marker for the development of potentially life-threatening diseases. High LDL levels increase your chances of developing a cardiac disease, while high HDL levels protect your body. Both types of cholesterol are easily and effectively influenced by dietary factors.

  1. Almonds

    • Almonds are a delicious, affordable and simple way to improve your cholesterol proportions. They are a valuable source of monounsaturated fats--which may sound like a bad thing but actually isn't. Contrary to popular opinion, all fats are not unhealthy. Monounsaturated fats do not adhere to blood vessel walls, so they don't clog the arteries and slow the flow of blood. In fact, according to information published by Harvard Medical School, monounsaturated fats actually work to lower your bad cholesterol. Regular consumption of monounsaturated fats leads to an increase in HDL molecules which then travel through the body collecting LDL as they go, removing the bad cholesterol from your system. For the greatest effect, eat at least 100 grams of almonds (about 23 nuts) each day roasted, raw or ground into butter and spread over toast.

    Macadamia Nuts

    • One of the benefits of adding nuts to your diet is the positive impact they have on your body's cholesterol as a result of increasing your monounsaturated fatty acid (MUFA) intake. Ingestion of MUFAs naturally leads to an increase in the body's production of HDL, which can decrease your overall cholesterol level. Macadamia nuts are an excellent source of MUFAs, with more than two-thirds of their fat content being the monounsaturated variety. By incorporating a few handfuls of these crunchy treats into your diet, you can set the foundation for a sound nutritional strategy that will pave the way to better health.

    Pecans

    • Like other nuts, pecans can help raise your HDL levels by providing you with a delicious snack that's loaded with monounsaturated fats. However, pecans also contain the element manganese. People who have diets which are deficient in manganese may suffer from unstable cholesterol levels. Subsequently, the establishment of sufficient manganese levels in the diet can help bring cholesterol levels back within a normal range.

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