Foods to Increase HDL: Does Your Diet Contain Them?

If you’re looking to improve your heart health, focusing on your cholesterol levels is essential. High-density lipoprotein (HDL) cholesterol, often referred to as good cholesterol, plays a crucial role in protecting your heart from disease. In this article, we will explore foods to increase HDL and explain how incorporating them into your diet can help you elevate your HDL cholesterol levels naturally.

How to Distinguish Healthy Cholesterol Levels

To distinguish healthy cholesterol levels, it is important to understand the different types of cholesterol and their roles in the body. There are two main types of cholesterol i.e., low-density lipoprotein (LDL) and high-density lipoprotein (HDL). 

LDL cholesterol is often referred to as bad cholesterol because it can contribute to the buildup of plaque in the arteries, leading to heart disease. On the other hand, HDL cholesterol is considered good cholesterol because it helps remove excess cholesterol from the bloodstream, reducing the risk of heart disease.

For optimal health, it is recommended to have a total cholesterol level of less than 200 mg/dL, with an LDL cholesterol level of less than 100 mg/dL and an HDL cholesterol level of 60 mg/dL or higher. However, it is important to note that individual cholesterol goals may vary based on factors such as age, gender, and medical history. It is always best to consult with a healthcare professional to determine your specific cholesterol goals and create a plan to achieve them.

The chart below gives you an insight into cholesterol levels. 

If your lipid profile shows low HDL, you can naturally increase the levels by incorporating HDL cholesterol foods into your diet.

Impact of HDL Cholesterol Foods

Incorporating foods that increase cholesterol into your diet can have a positive impact on your heart health. HDL cholesterol foods help remove excess cholesterol from the bloodstream, reducing the risk of plaque buildup in the arteries and ultimately decreasing the risk of heart disease.

Foods that are high in monounsaturated and polyunsaturated fats, such as olive oil, avocados, nuts, and seeds, are known to help increase HDL cholesterol levels. Additionally, foods high in fibre, like fruits, vegetables, and whole grains, can also have a positive impact on HDL cholesterol levels.

It’s important to note that while high HDL cholesterol levels are beneficial for heart health, it’s also important to maintain healthy levels of LDL cholesterol and total cholesterol. A balanced diet, regular physical activity, and avoiding smoking are all important factors in maintaining healthy cholesterol levels and reducing the risk of heart disease.

Foods to Increase HDL Cholesterol

It is not only HDL foods that help in maintaining healthy HDL cholesterol levels. Other environmental or medical factors also impact the lipid profile. Avoiding the factors mentioned below can help maintain high HDL cholesterol levels besides incorporating foods high in HDL into your diet.

• Sedentary lifestyle
• Being overweight or obese
• The onset of type 2 diabetes
• Inflammation

Hormones such as thyroid hormone or oestrogen help in maintaining high HDL levels. Regular exercise and alcohol consumption in moderation can increase HDL cholesterol levels.

Also, avoiding LDL cholesterol foods and choosing foods that increase HDL cholesterol is the perfect way to increase the ratio of HDL to LDL. Here are some of the HDL foods that you need to incorporate into your diet for a heart-healthy life.

1. Olive Oil 

Olive oil is a healthy fat that is rich in monounsaturated fatty acids (MUFAs). Studies have shown that consuming olive oil can increase HDL cholesterol levels while also reducing levels of LDL cholesterol.

Extra virgin olive oil is a better choice if you are cooking at low to moderate temperatures. When heated to high temperatures, extra virgin oil can undergo oxidation which can cause the breakdown of oil and produce harmful compounds. It is best to use extra virgin olive oil for low and medium cooking methods like sauteing, baking and roasting. 

2. Avocado

Avocados are another HDL food that is high in MUFAs, making them a great choice for increasing HDL cholesterol levels. Additionally, avocados are also a good source of fibre and other heart-healthy nutrients.

3. Nuts

Nuts, such as almonds, walnuts, and cashews, are a great source of healthy fats and fibre. Studies have shown that consuming nuts on a regular basis can help increase HDL cholesterol levels.

4. Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids and are foods that increase HDL cholesterol. Omega-3s can also help reduce inflammation and lower the risk of heart disease.

5. Whole Grains

Whole grains, such as oats, barley, and quinoa, are a good source of fibre and are considered  foods high in HDL. Additionally, whole grains are also rich in other heart-healthy nutrients, such as vitamins and minerals.

6. Legumes

Legumes, such as lentils, chickpeas, and beans, are a good source of protein and fibre, which can help increase HDL cholesterol levels. Legumes are also a good source of other nutrients, such as iron and potassium.

7. Garlic

Garlic is a popular herb that has been shown to have a variety of health benefits. It also helps in maintaining high HDL levels.  Studies have shown that consuming garlic regularly can help improve cholesterol levels and reduce the risk of heart disease.

8. Berries

Berries, such as blueberries, strawberries, and raspberries, are good sources of antioxidants, which can help reduce inflammation and improve cholesterol levels. Additionally, berries are also a good source of fibre, which can help increase HDL cholesterol levels.

9. Dark Chocolate

Dark chocolate is a delicious treat that is also good for your heart. Studies have shown that consuming dark chocolate consistently can help improve cholesterol levels and reduce the risk of heart disease.

10. Soy

Soy products, such as tofu and soy milk, are a good source of protein and fibre, which can help increase HDL cholesterol levels. Additionally, soy products are also a good source of other heart-healthy nutrients, such as phytochemicals and omega-3 fatty acids.

Lifestyle Tips to Increase HDL Cholesterol

In addition to incorporating foods that increase HDL cholesterol into your diet, there are several lifestyle changes you can make to help increase your HDL cholesterol levels. Here are some tips:

• Regular physical activity can help increase HDL cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming.

• Smoking can lower HDL cholesterol levels and increase the risk of heart disease. If you smoke, quitting can help increase your HDL cholesterol levels and improve overall health.

• Being overweight or obese can lower HDL cholesterol levels. Losing weight through a healthy diet and regular exercise can help increase HDL cholesterol levels and reduce the risk of heart disease.

• Eat a diet that is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. This can help improve cholesterol levels and reduce the risk of heart disease.

• Practice relaxation techniques like yoga or meditation to de-stress. Stress is one of the risk factors that lower HDL cholesterol levels.

Conclusion

Managing HDL cholesterol levels is vital for heart health. Including foods to increase HDL cholesterol levels is one way of maintaining HDL cholesterol levels.  Foods that are high in unsaturated fats like avocados, nuts, seeds, and fatty fish can raise HDL levels. Fibre-rich foods like whole grains, fruits, and vegetables can also improve HDL levels. Moderate alcohol intake, particularly red wine, may also increase HDL levels. A balanced diet and regular exercise are important for maintaining healthy cholesterol levels and improving heart health.