Although these studies used extracts instead of foods, several fruits and vegetables are very high in anthocyanins. These include:. Bottom line: Consuming fruits and vegetables rich in anthocyanins may help increase HDL cholesterol levels. The omega-3 fats in fatty fish provide benefits to heart health, including a reduction in inflammation and better functioning of the cells that line the arteries 40 , Some research suggests that eating fatty fish or taking fish oil supplements may also help raise low levels of HDL cholesterol 42 , In a study of 33 people with heart disease, participants who consumed fatty fish four times per week for 8 weeks had an increase in HDL cholesterol levels.
The particle size of their HDL also increased However, other studies found no increase in HDL cholesterol in response to increased fish or omega-3 supplement intake Bottom line: Eating fatty fish several times per week may help increase HDL cholesterol levels and provide other benefits to heart health.
Artificial trans fats have many negative health effects due to their inflammatory properties 45 , There are two types of trans fats. One kind occurs naturally in animal products, including full fat dairy. In contrast, manufacturers create artificial trans fats, which are present in margarines and processed foods, by adding hydrogen to unsaturated vegetable and seed oils.
These fats are also known as industrial trans fats or partially hydrogenated fats. In addition to increasing inflammation and contributing to several health concerns, these artificial trans fats may lower HDL cholesterol levels.
To protect heart health and keep HDL cholesterol within the healthful range, it is best to avoid artificial trans fats altogether. Bottom line: Research suggests that artificial trans fats can lower HDL levels and increase inflammation, compared with other fats.
Although HDL cholesterol levels are partly determined by genetics, there are many things a person can do to naturally increase their levels. This includes eating healthful fats, such as olive oil, coconut oil, and fatty fish, and avoiding harmful trans fats. Getting regular exercise, quitting smoking, and eating antioxidant-rich foods are also effective for increasing HDL cholesterol.
The habits and practices that raise HDL cholesterol often provide other health benefits, and they are key components of a healthful lifestyle. Doctors advise people to limit their overall cholesterol but maximize levels of high-density lipoprotein HDL cholesterol. Why is this, and it is…. There are many ways to improve cardiac health, and watching what we eat is one of the most important.
Here, we provide details of 16 heart-healthy…. The body needs cholesterol, but too much bad cholesterol can be harmful and is a major risk factor for heart disease and stroke. In this article…. High cholesterol is a risk factor for heart attacks and coronary heart disease, because it builds up in the arteries, narrowing them. It does not…. Cholesterol also plays a role in making some of the substances required to digest food. Cholesterol travels in the blood in the form of lipoproteins, which are tiny molecules of fat wrapped in protein.
From the liver, the excess LDL cholesterol is removed from the body. The liver plays another key role in cholesterol. Most of your cholesterol is made in your liver. The rest comes from the food you eat. Dietary cholesterol is found only in animal food sources, such as eggs, meat, and poultry. High LDL levels may be lowered by medications, such as statins, as well as regular exercise and a healthy diet.
In fact, lower cholesterol is better than high cholesterol most of the time. While the exact effects of low cholesterol on health are still being studied, researchers are concerned about how low cholesterol appears to negatively affect mental health.
An Duke University study of healthy young women found that those with low cholesterol were more likely to have symptoms of depression and anxiety. Researchers suggest that because cholesterol is involved in making hormones and vitamin D, low levels may affect the health of your brain.
Vitamin D is important for cell growth. A study presented at the American College of Cardiology Scientific Sessions found a possible relationship between low cholesterol and cancer risk. The process that affects cholesterol levels could affect cancer, but more research is needed on the topic. One other concern about low cholesterol involves women who may become pregnant.
If you tend to have low cholesterol, talk with your doctor about what you should do in this case. You can also whip up this spicy Southwestern black bean chili during the week for an easy family-friendly dinner.
Eating fruits with a lot of fiber, such as prunes, apples, and pears can help lower your overall cholesterol levels. Slice them up and stir them into cereal or oatmeal, or throw them into your blender and create a delicious smoothie. Omega-3 fatty acids , which are found in fish, can lower your LDL levels. Look for fattier options, such as:. Ground flaxseeds and flaxseed oil also contain omega-3 fatty acids. Make sure to buy ground flaxseed.
Whole flaxseeds are almost impossible for your body to break down. This means they pass through your body largely intact and never leave behind any of their nutrients. Ground flaxseed can be sprinkled onto your morning cereal, oatmeal, salads, dips, or yogurt, or added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.
Nuts, including Brazil nuts, almonds, pistachios, peanuts, and others, are filled with heart-healthy fats. Plant sterols block the absorption of cholesterol in your body. Chia seeds are a good source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients.
Adding chia seeds to your diet may help lower LDL levels and decrease blood pressure. Like flaxseeds, chia seeds are great when added to cereal, oatmeal, dips, salads, yogurt, or smoothies. Avocados contain folate and monounsaturated fat. This healthy type of fat helps maintain HDL levels and reduces your risk of stroke, heart attack, and heart disease.
Add slices of avocado to salads, soups, chilis, or sandwiches. Guacamole is a great option, too. Just be sure to reach for low calorie dippers, like carrots, radishes, and tomatoes, instead of high calorie, high salt tortilla chips. Incorporating this food into your diet is a great way to reduce your meat consumption and cholesterol levels. When people eat less meat, their LDL levels will most likely decrease, and their HDL levels will most likely increase.
Steamed, unsalted edamame makes a great appetizer. Genetic causes of high and low serum HDL-cholesterol. J Lipid Res. American Heart Association. Updated April 18, Centers for Disease Control and Prevention. Getting your cholesterol checked.
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