|  | Conditions Treatments | Heart Disease

HDL Cholesterol Diet

Low-density lipoproteins (LDLs) transport cholesterol into the bloodstream. The cholesterol they deposit in the arteries is known as bad cholesterol, because it contributes to plaque buildup. High-density lipoproteins (HDLs) carry excess cholesterol away from the cells to the liver to be broken down and turned into waste. If there is too much cholesterol, HDLs are unable to carry all of it away. By eating a low-cholesterol diet that promotes the growth of HDLs, you can greatly reduce your risk of heart disease.

  1. Avoid trans and saturated fats

    • Trans-fatty acids not only increase LDL levels, but also decrease HDL levels. On food labels, look for and avoid partially hydrogenated vegetable oils, which are found in margarine, processed foods, fried foods and refined carbohydrates. Instead, eat foods with unsaturated vegetable oils such as canola, peanut, corn, sunflower and olive. Avoid any saturated fats that are in butter, coconut oil and palm oil. Instead cook with a cooking spray or olive oil. You can avoid the need for oil altogether by grilling, boiling, steaming or poaching your food.

    Fiber

    • Incorporating more fiber in your meals can increase HDL cholesterol. By eating at least two servings a day of soluble fiber, you can reap the benefits of elevated HDL levels. Foods like citrus fruit, apples, oats, brown rice, grapes, legumes and lentils have cholesterol-lowering capabilities.

    Omega-3 Fatty Acids

    • Omega-3 fatty acids have the ability to lower cholesterol and raise HDLs. Choose foods like salmon, dark green vegetables, walnuts and cold-pressed flaxseed oil. Obesity is a problem for many with high cholesterol. By consuming omega-3s, you help the body stimulate the hormone leptin which helps regulate food intake and metabolism.

    Foods High in Cholesterol

    • Avoid foods that not only raise your LDL levels, but increase cholesterol serum in the body. These foods include dairy, meat, poultry, egg yolks, processed foods and refined carbohydrates like pastries. Try to eat lots of fruits, vegetables, legumes and soy products. Tofu, tempeh and soy-alternative meat products are high in phytoestrogens, which raise levels of HDLs.

Heart Disease - Related Articles