Foods That Increase HDL Levels

Cholesterol is a waxy substance the body needs to build cells and produce sex hormones. Cholesterol is carried through the blood by attaching to proteins called lipoproteins. Low-density lipoprotein (LDL) is the "bad" cholesterol that clogs arteries and is found in saturated and trans fats. High-density lipoprotein is the "good" cholesterol that carries excess cholesterol to the liver for elimination. The higher the HDL level, the less LDL that will be in the bloodstream. Choosing a diet rich in whole grains and fresh fruits and vegetables can reduce clogged arteries and increase HDL count.

Understanding LDL vs. HDL

• The body needs LDL and HDL to carry cholesterol to organs and tissues. If the body has more cholesterol than it needs to carry out these functions, a risk for heart disease emerges. Excess LDL becomes oxidized over time as it circulates through the bloodstream. LDL turns into plaque after oxidization and attaches itself to the vessel lining. In situations where too much plaque builds up and obstructs the blood flow to the heart, there is a risk for coronary heart disease. This is why LDL is referred to as the "bad" cholesterol.

  HDL servces as an antioxidant and anti-inflammatory for the heart and blood vessels. It also carries excess cholesterol from the bloodstream to the liver for disposal. The higher the HDL count, the less LDL there will be in the bloodstream.

Foods that Increase HDL Levels

• Monounsaturated fats increase HDL count without increasing total cholesterol. Monounsaturated fats are found in peanut butter, avacado oil, canola oil or olive oil.

  Soluble fiber reduces LDL numbers while increasing HDL count. Get soluable fiber from apples with the skin, oranges, oats, kidney beans, carrots, psyllium husk, flaxseed and barley. For best results, include at least two servings of soluble fiber a day.

  Omega-3 essential fatty acids can increase HDL levels. Omega-3 is found in salmon, flaxseed and walnuts. Now foods contain Omega-3 supplements in several foods like cheese, bread and butter.

  Cranberry juice has also been shown to increase HDL numbers.

  In postmenopausal women, calcium supplements can increase HDL levels. However, these benefits are not seen in men or pre-menopausal women.

Lifestyle Changes to Increase HDL Levels

• Engaging in aerobic exercise that raises the heart rate for 20 to 30 minutes increases HDL levels. Duration is more important than intensity during the workout regimine.

  Being overweight and obese contributes to excess LDL and lower HDL count. Losing weight can increase HDL levels.

  Quitting smoking raises HDL levels because the carbon monoxide that enters the body constricts blood vessels encouraging LDL plaque to remain on artery walls.

  Reduce saturated fats and eliminate trans fat from your diet. Saturated fats increase LDL levels, thereby reducing HDL levels.

  When consumed in moderation, one or two drinks of alcohol can increase HDL levels. Drinking one or two glasses of red wine a day also provides the benefit of cancer-fighting antioxidants.