A test measures the amount of each type of cholesterol in your blood. This narrows the arteries and increases the risk for heart attack , stroke and peripheral artery disease PAD. Only one-third to one-fourth of blood cholesterol is carried by HDL.
Triglycerides are the most common type of fat in the body. They store excess energy from your diet. A high triglyceride level combined with high LDL bad cholesterol or low HDL good cholesterol is linked with fatty buildups within the artery walls, which increases the risk of heart attack and stroke.
Watch an animation about cholesterol. Watch an animation about atherosclerosis. Exercise and moderate alcohol consumption are associated with higher HDL, too, according to research. Learn more about your cholesterol ratio here. The Mediterranean diet can be a good place to start. A study showed that, in people with risk factors for metabolic disease, following the Mediterranean diet effectively lowered overall blood cholesterol.
The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body, according to research published in Use extra-virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures, since extra-virgin olive oil breaks down at high temperatures.
The U. Department of Agriculture defines one tablespoon of extra virgin olive oil as a single serving. Whole grains, including bran, cereals, and brown or wild rice, may lower your LDL and total cholesterol. This in turn gives your HDL levels a percentage boost. Have at least two servings of whole grains per day. That could be as simple as a comforting bowl of oatmeal for breakfast, percent whole grain bread at lunch, and a side of brown rice at dinner.
Like whole grains, beans and legumes are great sources of soluble fiber. You may wish to try black beans, black-eyed peas, kidney beans, navy beans, lentils, and others. Beans and legumes are great in side dishes, like in a Cajun corn and kidney bean salad , or in soup, like this Italian-style white bean and kale soup.
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.
Having high levels of HDL also has antioxidant and anti-inflammatory effects, and research has also linked this to a reduced risk of heart disease 1 , 2. Olive oil is one of the most healthful fats around. A large analysis of 42 studies with more than , participants found that olive oil was the only source of monounsaturated fat that seemed to reduce heart disease risk 4.
This may be because it contains antioxidants called polyphenols 5 , 6 , 7. Extra virgin olive oil has more polyphenols than processed olive oils, although the amount can still vary among different types and brands. One study gave healthy young males about 2 tablespoons tbsp 25 milliliters [ml] of different olive oils per day for 3 weeks. In another study, when 62 older adults consumed about 4 tbsp 50 ml of high polyphenol extra virgin olive oil every day for 6 weeks, their HDL cholesterol increased 7.
Whenever possible, select high quality, certified extra virgin olive oils, which tend to be highest in polyphenols. Bottom line : Extra virgin olive oil with a high polyphenol content may increase HDL levels in healthy people, older adults, and individuals with high cholesterol. Extra virgin olive oil is available to purchase online. Low carb and ketogenic diets provide a number of health benefits, including weight loss and reduced blood sugar levels.
Research also shows that they can increase HDL cholesterol in people who tend to have lower levels. This includes people with obesity , insulin resistance , or diabetes 10 , 11 , 12 , In one study, researchers split people with type 2 diabetes into two groups.
One group followed a diet containing fewer than 50 grams g of carbs per day. The other group followed a high carb diet. On the other hand, in the same study, the participants who ate a low fat, high carb diet showed a decrease in HDL cholesterol This response may partially be because people with low carb diets typically eat higher levels of fat. It is important to note that the Danish Dairy Research Foundation funded this study, which could have influenced study results.
Bottom line: Low carb and ketogenic diets typically increase HDL cholesterol levels in people with diabetes and obesity. Studies have shown that many types of exercise — including strength training, high intensity exercise, and aerobic exercise — are effective at raising HDL cholesterol 15 , 16 , Review studies also say that exercise can boost the antioxidant and anti-inflammatory effects of HDL cholesterol One small study followed females with polycystic ovary syndrome , which can raise the risk of insulin resistance.
The study required them to perform high intensity exercise three times per week. The exercise led to an increase in HDL cholesterol after 10 weeks. The participants also showed improvements in other health markers, including decreased insulin resistance and improved arterial function Overall, high intensity exercise such as high intensity interval training and high intensity circuit training may boost HDL cholesterol levels the most.
Bottom line: Exercising several times per week can help raise HDL cholesterol and enhance its anti-inflammatory and antioxidant effects. High intensity forms of exercise may be especially effective.
Studies have shown that coconut oil may reduce appetite, increase metabolic rate, and help protect brain health, among other benefits.
However, it appears that coconut oil is actually quite heart-healthy. Some studies have shown that coconut oil tends to raise HDL cholesterol more than many other types of fat. Improving this ratio reduces heart disease risk 20 , 21 , One study examined the health effects of coconut oil consumption in 40 females with excess abdominal fat. However, more recent reviews suggest that the research into coconut oil and cholesterol is of poor quality, is not conclusive, and often reports that coconut oil can raise the levels of LDL cholesterol.
Therefore, more research is needed 23 , Most studies have found that these health benefits occur at a dosage of about 2 tbsp 30 ml of coconut oil per day. It is best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.
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