Foods That Raise Your ‘good’ Cholesterol
Do you dread opening up the white envelope of lab results after your annual physical only to discover a jumble of numbers, red ink, and arrows pointing every possible direction? Lipid or cholesterol panel results can be confusing to comprehend, and when numbers come back “out of range” it can only further fuel feelings of discouragement and helplessness.
When it comes to cholesterol, not all types are created equal, and it is important to understand how lifestyle choices significantly impact cardiovascular health. High-density lipoprotein, or HDL, is known as the “healthy” or “good” type of cholesterol due to the fact that it scavenges and removes the “bad” type of cholesterol known to clog arteries. A desirable HDL level is anything greater than 60 milligrams per deciliter .
The good news is that changing your cholesterol levels is well within your control as some of the smallest lifestyle tweaks can yield a profound impact. A fast track to boosting HDL includes quitting smoking and increasing physical activity. The American Heart Association recommends 30 minutes of moderate physical activity at least 5 times per week with two sessions of resistance training. Your choices at mealtimes, however, may prove to be an easier more attainable way to make lasting change. Here are the foods that raise HDL cholesterol.
What Is A Good Tg: Hdl Ratio
A lower TG/HDL is better. In the discussion of science, studies, and treatment, there has been a tendency to go with higher ratios to show the largest impact on CV disease risk and death.
Here are the typical cut points for risk :
- In US less than 2 is ideal above 4 is too high
- In Europe less than 0.87 is ideal above 1.74 is too high
List Of 105 Foods To Lower Triglycerides
Foods decrease cholesterol in different ways. Some of the foods listed below deliver soluble fiber, which traps cholesterol and its constituents in the digestive tract, preventing them from entering the bloodstream.
Polyunsaturated fats, found in some foods, can also decrease LDL cholesterol. Others contain plant sterols and stanols that inhibit the absorption of cholesterol by the body.
Also Check: Is Skim Milk Good For Cholesterol
What Not To Eat The Foods To Avoid
How to behave on the opposite side, that is: what not to eat in case of high triglycerides? First, we need to reduce the intake of as much as possible simple sugars. It is also necessary to strongly limit or better still eliminate those foods which promote the increase of LDL cholesterol .
In case of particularly high levels of triglycerides it is recommended to further reduce, in any case by relying on your doctor, thecarbohydrate intake. You may need to limit your intake to whole grains or rice only, avoiding bread and pasta altogether.
Heres a summary of the 2015-2020 Dietary Guidelines for Americans:
Avoid industrial trans fats.
Replace saturated fats with polyunsaturated fats, and aim to get less than 10% of your calories from saturated fats.
Reduce calories from solid animal fats with plant oils when possible.
Prioritize seafood , lean meats, poultry, eggs, legumes , nuts, seeds, and soy products over red and processed meats as sources of protein.
Good Vs Bad Cholesterol
Cholesterol travels through your bloodstream in small packages called lipoproteins, which are made up of fat on the inside and proteins on the outside. Because fats arent water-soluble, this binding with proteins helps move them through the bloodstream.
Its important to have healthy levels of two lipoproteins that carry cholesterol throughout the body: low-density lipoproteins and high-density lipoproteins . Both LDLs and HDLs transport cholesterol in and out of cells and are involved in damage control of cells and tissues.
LDLs carry 75 percent of the cholesterol in our bodies and are the cholesterol compounds most involved in cell damage and tissue repair and protection. HDLs do only 25 percent of the work they transport cholesterol to and from the liver and serve as the bodys cholesterol-recycling system.
LDL is called bad cholesterol because when your levels of LDL are high, this can lead to a buildup of cholesterol in your arteries. When you have high levels of LDL cholesterol in your blood, you have a greater chance of developing heart disease. LDL cholesterol also raises your risk for a condition called peripheral artery disease, which can develop when plaque buildup narrows an artery supplying blood to the legs.
Conversely, HDL cholesterol is known as good cholesterol because it can carry cholesterol from other parts of your body back to your liver, where its properly broken down and removed from your body.
Recommended Reading: Diet For Someone With High Triglycerides
List Of Healthy Foods To Lower Triglycerides Levels You Should Know Well
A healthy diet and lifestyle are the first things you need to pay attention to if you want to reduce triglycerides and cholesterol in your body. They are even more important than using medicine to lower triglycerides levels. A healthy diet for lowering triglycerides means that you must keep your dietary intake of fat to 30 % of the total calories that you consume every day. Here is a list of healthy foods to lower triglycerides levels in your body including:
Weight Loss Can Lower Triglycerides And Ldl Cholesterol
It doesnt take dramatic weight loss to lower LDL and triglyceride levels. Just 5 to 10 pounds can make a difference, says Jerry Blaine, M.D., who specialized in cholesterol management, lipid disorders, hypertension, and preventive medicine, including at the Lipid Clinic at Lahey Hospital and Medical Center in Burlington, Massachusetts, before retiring in 2013.
The same applies to triglycerides. The more calories you eat and dont burn off, the more you store, which can lead to higher-than-normal triglyceride levels.
Additionally, there are other trim-down steps you can take to lower your LDL cholesterol and triglycerides:
Set a goal to lose 5-10 percent of your total body weight. For example, a 200-pound adult would aim to lose 10-20 pounds. Once the weight is off, keep up your healthy lifestyle to maintain your new weight.
Cut 200-500 calories a day from the number of calories it takes to maintain your weight. Reducing caloric intake will lower both LDL and triglycerides.
Recommended Reading: What Should My Cholesterol Level Be In Mmol L
Eat To Lower Your Cholesterol
Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.
Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.
But did you know that you can reduce your cholesterol level by making smart food choices? Its true!
Cholesterol clarified
Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.
Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.
Now heres how to make nutritious choices to lower your blood cholesterol.
Keep eating simple
In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:
Cook at home
Each of these options will provide you with two grams:
Follow A Lower Carb Diet
Much like added sugar, extra calories from carbs in your diet are converted into triglycerides and stored in fat cells.
Not surprisingly, low carb diets have been linked to lower blood triglyceride levels .
A review of 12 randomized controlled trials found that people following reduced carb diets typically saw a reduction in triglyceride levels at 6, 12, and 24 months. Across these studies, triglyceride levels decreased the most 6 months after starting a reduced calorie diet .
A 2020 review compared low fat and low carb diets. Researchers found that 612 months after starting their relative diets, those on the low carb diet had greater decreases in triglyceride levels than those on a low fat diet .
Summary
Following a low carb diet can lead to a significant reduction in blood triglyceride levels, at least in the short term, when compared with a low fat diet.
Don’t Miss: Diet Plan For Lowering Triglycerides
What Foods To Avoid If Your Triglycerides Are High
Knowing what not to eat to keep triglyceride levels under control is just as important as knowing what food you should eat instead. The following are some foods you should try to avoid when keeping triglycerides and cholesterol low, as they are not foods that reduce triglycerides in the body.
Achieving ideal triglyceride and cholesterol levels may seem like an uphill battle, but with the tips and recommendations listed here, you will be on the right track for success. It is important to stay vigilant and not become discouraged during the tough days, as your health is something that should take top priority. Speaking to your doctor about other diet and lifestyle changes that may work best for you is also advised.
Orla Walsh: What To Eat In 2023 To Look Good Feel Great And Live Longer How To Lower Your Cholesterol
Dietitian Orla Walsh shares part three of her series on the diet changes that can help you to live a longer, happier life. Adding foods and not restricting is key to healthy cholesterol levels
Dietitian Orla Walsh believes simple changes can make a big difference to overall health. Photo: Owen Breslin
Eating too many sugar-rich foods may cause triglyceride levels to rise. Photo: Getty Images
Tree nuts such as almonds can help lower cholesterol. Photo: Getty Images/EyeEm
Artichoke leaf extract may have a positive effect on cholesterol, but there needs to be more research. Photo: Getty Images
Eating plenty of oily fish, oats, fresh produce, nuts and seeds can help balance cholesterol and support a heart health. Photo: Getty Images
Orla Walsh
As outlined in week one of this series, new research by The Irish Longitudinal Study on Ageing showed that one in three adults over the age of 50 in Ireland meet the criteria for metabolic syndrome.
Metabolic syndrome is the medical term for a combination of at least three of the following conditions: obesity, high blood sugar levels, high blood pressure, low levels of protective forms of cholesterol , and high levels of harmful forms of cholesterol .
Recommended Reading: How To Remove Cholesterol Deposits Around Eyes Naturally
Beware Of Sugary Drinks
If you have high triglycerides , sugar is especially bad for you. You may not know that many beverages contain added sugar. Fruit juice, regular soda, sweetened coffee drinks, sports drinks, energy drinks, and sweetened waters all contain sugar that may turn into triglycerides. The average adult in the U.S. consumes 145 calories from a sugar-sweetened beverage per day. Drinking sugar-sweetened beverages contributes to obesity, high blood pressure, cardiovascular disease, high triglycerides, and other chronic health conditions. Lower triglycerides by steering clear of sugar-sweetened beverages. Have some water with a squeeze of lemon juice or a splash of reduced-sugar or sugar-free juice instead.
Make Healthy Eating Choices
Your body makes all of the cholesterol it needs, so you do not need to obtain cholesterol through foods. Eating lots of foods high in saturated fat and trans fat may contribute to high cholesterol and related conditions, such as heart disease.
What you can do to help prevent cholesterol:
- Limit foods high in saturated fat. Saturated fats come from animal products and tropical oils . Foods that are higher in saturated fat may be high in cholesterol.
- Choose foods that are low in saturated fat, trans fat, sodium , and added sugars. These foods include lean meats seafood fat-free or low-fat milk, cheese, and yogurt whole grains and fruits and vegetables.
- Eat foods naturally high in fiber, such as oatmeal and beans , and unsaturated fats, which can be found in avocados, vegetable oils like olive oil, and nuts. These foods may help prevent and manage high levels of low-density lipoprotein cholesterol and triglycerides while increasing high-density lipoprotein cholesterol levels.
- Find healthy, seasonal recipes at the Million Hearts® healthy recipes page.
You May Like: What Percentage Of The Brain Is Made Up Of Cholesterol
Stop Smoking To Lower Cholesterol
The ADA recommends if you smoke to quit to improve diabetes management. Quitting smoking can also improve your overall health and reduce your risk of cancer.
There are numerous programs, support systems, and medications available to help you quit smoking. Studies show it might take a few tries to quit your smoking habit for good. Not smoking when you have diabetes can help you reduce your risks of cardiovascular disease and other diabetes complications.
Normal Cholesterol High Triglycerides
Even though your latest physical may have shown that your cholesterol levels are normal, you may still be at risk for heart disease if your triglycerides level is high.
A 20-year study conducted by the University of Washington School of Public Health and Community Medicine found that a pattern of elevated levels of triglycerides, the main form of fats circulating in the bloodstream, even when cholesterol levels are normal, can mean a two- to three-fold increase of deaths by cardiovascular disease.
Blood triglycerides come from two main sources: the food you eat-especially sugar, animal products and saturated fats-and from your liver. Although its not exactly clear how, high triglyceride levels can result in hardening of the arteries or thickening of the artery walls , which can raise your risk for stroke, heart attack, and heart disease.
- Normal triglyceride levels are less than 150 milligrams per deciliter
- Borderline high is 150-199 mg/dl high is 200-499 mg/dl
- Very high 500 mg/dl. A triglyceride level of 150 mg/dl or above is considered a risk for metabolic syndrome-a constellation of conditions resulting from too much fat around the waist-which in addition to raising your risk for heart disease, it can also increase your risk for diabetes.
Also Check: What Natural Supplements Help Lower Triglycerides
How Do I Lower My Childs Cholesterol
âLifestyle changes are the core to treating high cholesterol,â says Dr. Patni. âItâs important that parents work with their child to manage cholesterol levels and limit fat intake.â
Beyond diet, there are a number of things you can do as a parent to help keep your childâs cholesterol in check. Regular exercise, at least one hour of moderate to vigorous activity per week, can help to reduce your childâs risk of developing high cholesterol or lower existing high cholesterol levels. Try to get out of the house with your child and enjoy a walk together or a game of kickball. In addition, limit screen time to less than two hours per day. This can help reinforce an active lifestyle, which will help to control your childs cholesterol levels.
âFor children with familial hypercholesterolemia, or other risk factors, such as liver or kidney disease, diabetes or hypothyroidism, cholesterol lowering medications are needed if elevated levels persist despite dietary and lifestyle changes,â says Dr. Patni. Some cholesterol medications are approved for children 10 years and older, providing an option to get cholesterol under control during childhood before it becomes a more serious problem.
Eating For Lower Cholesterol
Healthy eating can make a huge difference to your cholesterol levels and your heart health, whether your cholesterol has crept up over the years or you have a genetic condition. It will improve your health in other ways too, helping to lower your blood pressure, prevent diabetes and maintain a healthy weight.
Recommended Reading: How Do You Lower Bad Cholesterol
Weed Out Trans Fats And Saturated Fats
There is so much evidence implicating trans fats in heart disease. The first thing we do when Im counseling patients is to go over all the sources of trans fats in their diet and make substitutions, McManus says.
Trans fats are created by adding hydrogen to a liquid fat to help it solidify. Food manufacturers started using trans fats because they extend the shelf life of packaged baked goods. Fast-food purveyors took to them because they can be reused again and again. Although public pressure has forced the food industry to phase out trans fats, they havent disappeared entirely. To avoid eating them inadvertently, scrutinize the labels on food packages before you put them in your shopping cart. If you see partially hydrogenated in the list of ingredients, pass that product by. If trans fats arent banned from restaurants in your area, ask if the cook uses partially hydrogenated oil before you order.
Saturated fats and dietary cholesterol, which are derived primarily from animal products, arent exactly heart-healthy, but its all right to eat them in small amounts. McManus says that because eggs are such a good source of nutrients, its okay to have as many as four yolks a week and whites as often as you like. She also gives a nod to red meat, shrimp, lobster, high-fat cheeses, butter, and organ meatsbut only to small portions of each one every couple of weeks or so.
Healthy Eating Tips To Lower Cholesterol
As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:
- Limit takeaway foods to once a week .
- Limit salty, fatty and sugary snack foods to once a week .
- Eat plenty of vegetables aim for 5 serves of vegetables every day. .
- Choose wholegrain breads, cereal, pasta, rice and noodles.
- Snack on plain, unsalted nuts and fresh fruit .
- Include legumes such as chickpeas, lentils, split peas), beans into at least two meals a week. Check food labels and choose the lowest sodium products.
- Use spreads and margarines made from healthy unsaturated fats instead of those made with saturated fat .
- Use healthy oils for cooking some include canola, sunflower, soybean, olive , sesame and peanut oils.
- Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive , sesame and peanut oils.
- Include 2 or 3 serves of plant-sterol-enriched foods every day .
- Have 2 to 3 portions of oily fish every week. Fish may be fresh, frozen or canned.
- Include up to 7 eggs every week.
- Select lean meat and limit unprocessed red meat to less than 350g per week.
- Choose reduced fat, no added sugar milk, yoghurt, or calcium-added non-dairy food and drinks.
- Limit or avoid processed meats including sausages and deli meats .
If you are having trouble with your cholesterol levels, a dietitian can help you to eat healthily for your specific needs.
Recommended Reading: How Much Cholesterol In One Egg White