How to Raise HDL With Flax

There are two main types of cholesterol: LDL and HDL. LDL (low-density lipoprotein) cholesterol is the bad stuff that clogs arteries. HDL (high-density lipoprotein) cholesterol, on the other hand, seems to help prevent heart attacks, and lower levels of it raise the risk of heart disease. The American Heart Association recommends increasing intake of omega-3 fatty acids to raise HDL levels. Along with legumes like soybeans, flaxseed contains alpha-linolenic acid (ALA), which, according to the AHA, can become omega-3 in the body. While omega-3 has been shown to raise HDL levels, there is some debate as to whether flax has any appreciable effect. There is consensus, though, that flax does aid in the prevention of heart disease by reducing LDL (bad cholesterol), as well as reducing blood triglyceride values, clot formation within the arterial lining, and blood pressure.

Things You'll Need

• Whole flaxseeds
• Flaxseed meal (ground flaxseeds)
• Flaxseed oil
• Flax supplements

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Instructions

How to Incorporate Flax Into Your Diet

• 1

  Add flaxseed meal to foods you already eat, such as oatmeal and other hot cereals, as well as pancakes, muffins and other baked goods.

• 2

  Use flaxseed meal as a replacement for eggs in baking. A tablespoon of flaxseed meal mixed with three tablespoons of water equals one egg.

• 3

  Use flaxseed meal as a replacement for butter in baked goods. Three tablespoons of flaxseed meal replaces one tablespoon of butter.

• 4

  Add flaxseed oil to marinades, smoothies and other liquid goodies.

• 5

  Take a flaxseed supplement, of either the ground or oil variety.