-
HDL, short for high-density lipoproteins, is the "good" kind of cholesterol. High HDL levels are desirable because HDL helps remove excess LDL, the "bad" kind of cholesterol. Certain foods can contribute to higher HDL levels and improved heart health.
Monounsaturated and Polyunsaturated Fats
Not all fats and oils are bad for the heart. Certain healthy fats can actually improve HDL cholesterol. Look for foods that contain monounsaturated and/or polyunsaturated fats, such as olive oil, canola oil, peanut oil, sunflower oil, nuts, peanut butter and avocados.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish, fish oil, flax and green vegetables such as spinach, have been shown to substantially benefit HDL levels and overall heart health. The American Heart Association recommends eating at least two servings of fatty fish such as salmon, albacore tuna, herring or mackerel each week.
Soluble Fiber
Soluble fiber, found in fruits, vegetables, grains and legumes, has been shown to reduce LDL cholesterol and increase HDL cholesterol. Consume two servings of fiber-rich foods each day for best results.
Cranberry Juice
Studies indicate that consuming a glass of cranberry juice each day can improve HDL cholesterol levels.
Foods to Avoid
For cardiac health, it is important to significantly limit consumption of saturated fats and trans fats, found in certain meats, oils, dairy products, baked goods and more. According to the American Heart Association, saturated fat intake should amount to less than seven percent of total daily calories.
Source:
Copyright 2023, Wired Ivy, LLC