Foods That Lower HDL

If one wants to change one's cholesterol levels, a doctor will advise raising HDL cholesterol and lowering LDL cholesterol. People who take cholesterol medication take it for imbalances with their LDL cholesterol; high HDL usually signifies health. However, if one wants to learn which foods can damage HDL cholesterol levels, read the following guide.

HDL Cholesterol

• According to the Mayo Clinic, doctors define HDL cholesterol, also known as high-density lipoprotein, as the good cholesterol. HDL cholesterol attracts excess cholesterol left by low-density lipoprotein, also known as LDL, and returns it to the liver, leaving the arteries free of dangerous buildup. Low LDL typically correlates with high HDL.

  Deficiencies in certain healthy foods such as fish (rich in heart-healthy fatty acids) are more likely to lower HDL levels than the consumption of unhealthy foods, but some foods do seem to contribute to lower HDL.

Saturated Fats

• Scientists once linked saturated fats to high LDL (and, therefore, low HDL), and condemned foods such as eggs and coconut. However, far more factors play into saturated fat.

  Noted cardiovascular surgeon Michael DeBakey conducted a study that kicked off several others, and each study showed no correlation between heart disease (caused by high cholesterol) and eating saturated fats.

  Saturated fat, according to the president of the Maryland Nutritionists Association, Mary Enig, contributes to cellular growth, calcium absorption and a healthy immune system. However, saturated fats should be consumed from natural sources such as eggs and coconut, instead of processed foods such as potato chips and candy. That is because of the high levels of trans fats and sugar often found in such products.

Trans Fats

• According to the American Heart Association, trans fats do lower HDL cholesterol. The only possible exception are the trans fats that naturally occur in meat and dairy products. The AHA recommends that, on a 2,000 calorie diet, one should eat no more than 20 calories worth of trans fats.

  Unfortunately, trans fats exist in many common foods--the processed, mass-produced foods typically found in bags and boxes. Examples include frozen pizzas, margarine (especially sticks), shortening, Ramen noodles, commercially baked goods such as doughnuts and cookies, potato chips and cake mixes.

  Even food boxes that claim 0 grams of trans fat may deceive you. The FDA allows foods with less than .5 grams of trans fat per serving to claim they contain no trans fat. If one consumes a sleeve of Oreos, one has just eaten trans fat.

  Until recently, when steps were made to remove them, fast food contained high levels of trans fats, especially french fries and fried chicken. Trans fats were common in fast-food restaurants because the fryers were constantly reheated and the oils reused.

  The Mayo Clinic advises an easy way to determine if a food has trans fats--read the ingredients list. Any product with "partially hydrogenated oil" or "shortening" contains trans fats, regardless of the nutrition label.