Food with good cholesterol is one of the most important things to consider when you are buying groceries at the store. These foods will help to lower your cholesterol while you try to maintain a healthy weight by eating smaller portions of more nutritious options.
10 Foods for High HDL Cholesterol
While high cholesterol is a major health concern, it is an integral component of normal body processes when balanced in the body. And these 10 foods for good cholesterol can help lower the risk of heart disease and improve overall health.
Though high cholesterol is a major health concern relative to its contribution for heart disease, let it be known cholesterol is an integral component of normal body processes.
Without cholesterol, important hormones would not be produced, vitamin D maintenance could be compromised, and the absorption of fat would be reduced.
But to benefit overall health, there needs to be a right balance of cholesterol, particularly with elevated levels of that “good” cholesterol.
Fortunately, there are foods for good cholesterol that help lower the risk of heart disease.
What is HDL Cholesterol?
Also known as “good” cholesterol, high-density lipoprotein (HDL) cholesterol is a unit consisting of a cholesterol center and lipoprotein outer rim. Lipoproteins are assemblies of proteins and lipids, acting as transporters to carry cholesterol in the bloodstream.
Increased low-density lipoprotein (LDL) or “bad” cholesterol in the blood contributes to plaque build-up and has the potential to clog and harden blood arteries.
But when HDL is present in the blood, it helps remove LDL cholesterol by carrying it away from the arteries and back to the liver, where it is broken down and excreted from the body.
WebMD warns HDL cholesterol levels less than 40 milligrams per deciliter (mg/dL) is not good, and an HDL cholesterol level is 60 mg/dL or higher is recommended.
If finding personal numbers are not meeting recommendations, there are a number of lifestyle factors that can help increase HDL, including these 10 good foods for cholesterol.
10 Foods to Increase HDL Cholesterol
1. Avocados
Whereas most fruits are rich in natural sugar, avocados are predominately high in monounsaturated fat which makes it a good cholesterol food.
Late and present day research shows a monounsaturated fatty acid, avocado-rich is capable of increasing HDL levels.
Avocado has versatile use in the kitchen and can be enjoyed as a snack, spread onto a whole grain slice of toast, blended into smoothies, topped onto salads, mixed into dressings, and baked into muffins, and creamed into ice creams and mousses.
2. Fatty Fish
Anchovy, tuna, herring, rainbow trout, halibut, and other fatty fish are natural sources of omega-3 fatty acids, a type of polyunsaturated fat shown to lower inflammation in the body and protect from heart disease.
And when compared to omega-3 supplementation, the consumption of fresh fish seems to be superior in positively modifying the lipid profiles, increasing HDL included.
The American Heart Association (AHA) recommends the general population to consume at least two servings of fish, particularly fatty fish, each week.
However, children and pregnant women are warned by the U.S. Food and Drug Administration (FDA) to avoid fish high in mercury contamination (including shark, swordfish, king mackerel or tilefish), eat up to 12 ounces per week of a variety of fish and shellfish that are lower in mercury (such as canned light tuna, salmon, pollock, catfish); and check local advisories about the safety of fish.
A healthcare provider can also help direct recommendations regarding safe fish intake.
3. Flaxseeds
Flaxseeds are a plant-based source of omega fatty acids, which offers much benefit for those limiting or avoiding fatty fish for whatever reason.
Flaxseeds also provide fiber, B vitamins, and other valuable vitamins and minerals. Include flaxseed in the diet by adding a tablespoon to breakfast cereals, yogurts, muffins, and breads.
4. Vegetable Oils
Unlike butters, margarines, and coconut oils, vegetable oils are rich in mono and polyunsaturated fatty acids.
In food preparation, opt for vegetable oils such as olive, canola, and walnut oils. There is also some evidence showing pumpkin seed oil significantly increased HDL cholesterol.
5. Peanuts and Peanut Butter
Peanuts are a rich source of monounsaturated fat and their consumption shows to improve HDL levels.
Peanut butter can also be a beneficial source. But when choosing a nut butter, do not let “natural” and “organic” fool you into thinking the product is “healthy,” as they are commonly filled with added oils, sugar, and salt.
To avoid unnecessary additives, utilize the ingredients label and stay clear from words such as “palm oil” and “corn syrup.” To illustrate, the ingredients on a peanut butter jar should feature peanuts and maybe a little added salt.
6. Nuts
Nuts are valuable sources of healthy fats, along with supplying fiber and plant sterols shown to block the absorption of cholesterol.
Almonds, walnuts, cashews, pistachios, and brazil nuts are good foods for cholesterol management.
However, while nuts are chockfull of beneficial nutrients, they are calorically dense. To keep fat and calorie content in check, opt for an ounce (about ¼ cup or palmful) of nuts daily.
7. High-Fiber Fruits and Veggies
There is evidence showing a relationship between increased dietary fiber intakes and increases of HDL cholesterol.
Veggies are naturally low in calorie and high in fiber, especially when choosing leafy greens, broccoli, cauliflower, celery, and other non-starchy options. Aim for at least three servings per day.
Fruits rich in fiber are also advised over fresh fruit juice and dried fruits, as they supply a large amount of fructose sugar and can increase triglyceride and blood sugar levels. Include two servings of apples, pears, berries, dates, or other high-fiber fruits in a balanced diet.
8. Soy
Soy is an excellent meat substitute to lower fat intake while granting plant-based protein. A study indicates soy products are beneficial in improving cholesterol levels, including increasing HDL cholesterol.
When choosing soy-based foods, opt for more wholesome options including tofu, tempeh, and edamame, rather than veggie burgers, nuggets, and other texturized soy products.
9. Oats
Oats contain a fiber component known as beta-glucan, which is a form of soluble fiber. Research published in the American Journal of Therapeutics shows 6 grams of beta-glucan from oats not only increases HDL levels, but reduces total cholesterol and weight.
In addition to oats, barley, wheat, and other whole grains can help improve cholesterol levels. Aim for three to five servings of whole grains daily.
10. Red Wine
Reported in the European Journal of Clinical Nutrition, moderate red wine consumption for 4 weeks is associated with desirable changes in HDL. However, it is important to stress moderate red wine, as too much can lead to detrimental health effects.
Men should limit alcohol consumption to two servings per day while women should limit to one serving. Servings include 12 ounces of regular or light beer, 5 ounces of red or white wine, and 1 and a half ounces of liquor.
5 Tactics To Reduce Cholesterol Quickly
For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.
Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.
Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? There’s more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.
That’s what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1
How To Reduce Cholesterol Quickly
The 5 key lifestyle-change tactics discussed in greater detail below are taught by the physicians, registered dietitians, exercise physiologists, and other faculty at the Pritikin Longevity Center in Miami for fast, significant lowering of cholesterol levels, particularly LDL bad cholesterol.
- Focus on fruits, vegetables, whole grains, and beansWe don’t have to become complete vegetarians to get our cholesterol levels into healthy ranges, studies on the Pritikin Program have found, but clearly, the more vegetables, fruits, potatoes, and other naturally-fiber-rich plant foods we eat, the healthier we’ll be. Read More
- Be mindful of fat intakeLearn about the fats you should avoid, and the “good” fats you should limit.
- Eat more plant sources of proteinLearn about excellent plant proteins that, rather than raising blood cholesterol levels, as animal sources of protein do, actually help lower cholesterol.
- Eat fewer refined grains, such as white flourIn this section you’ll learn why whole grains are a better choice the refined grains.You’ll also be introduced to a whole new world of flavors with whole grains like whole-wheat couscous, polenta (cornmeal), quinoa, wild rice, and kasha.
- Get movingLearn about a simple and practical plan that’s easy to weave into daily life.
If you’re serious about lowering your cholesterol and taking good care of your heart, these 5 tactics are a great place to start. They’ll also help you shed excess weight, which will also improve heart health.
7 Food Alternatives For High Cholesterol Foods
If you have high cholesterol, you must read this list of healthy snacks you can eat that are great alternatives to junk foods.
Homemade popcorn is a much healthier alternative to chips for people with high cholesterol
Adequate cholesterol is necessary for the growth of healthy cells in the body. However, high cholesterol can cause various chronic diseases. If someone has high cholesterol, they are at a higher risk of developing chronic coronary heart-related diseases.
Our lifestyle, workout routine, and diet have a huge role to play in our cholesterol levels. On one hand, various foods spike bad cholesterol and on the other, many foods can provide healthy cholesterol or even lower cholesterol.
Having high cholesterol can restrict one from enjoying their favorite foods. In this article, we discuss some common food alternatives for foods that have high cholesterol.
Here are 7 food alternatives for foods with high cholesterol:
1. Organ meats (instead of processed red meat)
Organ meats such as liver, etc. are a great source of good cholesterol and numerous other nutrients that benefit the body. In fact, organ meats have been proven to lower the risks of developing heart-related diseases.
2. Popcorn (instead of chips)
Popcorn made at home with olive oil or other vegetable oils is a great snack for people with high cholesterol. However, do not mistake popcorn served at movie theatres for healthy snacks. Store-bought or theatre popcorn are often loaded with butter and trans fats, both of which are extremely harmful to the heart and further increase high cholesterol. Furthermore, it is a great alternative to chips and other packed snacks which are also often high in trans fat.
3. Olive oil (instead of butter)
As discussed above, olive oil and various other vegetable oils are a great alternative to butter. Olive oil is a great addition to your diet if you have high cholesterol. Vegetable oils have been proven to lower bad cholesterol in the blood.
4. Berries (instead of candies)
Berries as well as various other fruits such as oranges, apples, etc. are a much healthier alternative to candies. Berries and various fruits are also high in a fibre called pectin. Pectic has been proven to lower cholesterol levels in the blood.
5. Frozen yogurt (instead of ice cream)
Frozen yogurt and even full-fat yogurt (in moderation) are packed with various nutrients such as protein, calcium, zinc, magnesium, potassium, and so on. It is a much healthier dessert alternative for ice creams. Ice creams are often high in sugar and can also higher cholesterol levels.
6. Nuts (instead of unhealthy snacks)
Nuts are another great source of protein for people that have high cholesterol as they might be advised to avoid saturated meats (protein source). Nuts are also a much healthier alternative to unhealthy snacks such as chips, packed nachos, etc.
7. Food made from scratch (instead of junk & processed foods)
The best way to eat healthily is to prepare food from scratch. Most processed or junk foods are very high in trans fats, saturated fats, sodium, and sugar, all of these substances spike our cholesterol levels.
In conclusion, doing your research on food can help you navigate healthier options and substitutes for foods that might be increasing your cholesterol. Almost all junk foods and highly processed foods are high in cholesterol.
We encourage you to cook things at home instead of buying ready-to-eat. Cookies, cakes, pizza, etc. are all high in trans fats that spike cholesterol. In addition to this, we encourage you to partake in physical activities to better your cholesterol levels. Finally, we advise you to seek one-on-one guidance from a health professional regularly.