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What To Eat To Improve Good Cholesterol

Take A Few Laps At The Pool

How to Eat to Raise Good Cholesterol | Superfoods Guide

Swimming is probably the most joint-saving aerobic exercise you can do. In a 2010 study, researchers compared swimming with walking in women aged 50 to 70 years. They found that swimming improved body weight, body fat distribution, and LDL cholesterol levels better than walking did.

Researchers also looked at the beneficial effects of swimming in men in the International Journal of Aquatic Research and Education. They found that swimmers had 53 percent, 50 percent, and 49 percent lower risk of dying from any cause than did men who were sedentary, walkers, or runners, respectively.

Duck Away From The Duck

While chicken and turkey have low cholesterol, says WebMD, ducks don’t seem to fit into that category. One cup of cooked duck contains approximately 128 milligrams of cholesterol.”Excessive intake of red meat will drive up LDL levels , the fattier the red meat, the more it will increase heart disease risk,” Deborah Murray, MS, professor at Ohio University’s College of Health Sciences and Professions tells Health Digest.

Another article in WebMD explains that duck meat has monosaturated and polyunsaturated fats that help reduce LDL cholesterol. But there are also saturated fats that increase LDL cholesterol much more than other healthy fats.

Duck eggs are also concerning for people watching their cholesterol. A 2012 study published in the Journal of Veterinary and Animal Sciences found that cholesterol levels were higher in duck eggs than chicken eggs. Since game is typically lean, Murray recommends eating the duck without the skin for a healthier meal.

Cocoa And Dark Chocolate

Nope, your eyes arent tricking you. Both cocoa and dark chocolate contain compounds that can lower bad cholesterol and help you get to a healthier total cholesterol level overall.

How? It seems that both foods help prevent LDL cholesterol from oxidizing, which can up the risk for heart disease.

The key to reaping the benefits is enjoying cocoa and dark chocolate in a healthy context.

Instead of guzzling a sugary hot chocolate with whipped cream, stir cocoa powder into your morning oatmeal or yogurt. If opting for dark chocolate, make sure the cocoa content is at least 75 percent and stick to a 1-ounce portion.

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The Dietary Guidelines For Americans Summarized

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.

  • Are Eggs Bad For Cholesterol

    HDL and LDL Cholesterol

    Much of the confusion around eggs has stemmed from the fact that egg yolks contain cholesterol. While egg yolks are high in cholesterol and are a major source of dietary cholesterol, it is saturated fatty acids that have a greater effect on our blood cholesterol levels and, therefore, heart disease risk.

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    Add These Foods To Lower Ldl Cholesterol

    Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

    1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.

    2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

    3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.

    4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.

    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.

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    Coffee Can Increase Cholesterol Levels

    America runs on coffee whether it’s Dunkin Donuts coffee or not. A survey by Reuters reported that 64% of Americans drink coffee every day. There are many benefits to coffee, and Deborah Murray, MS, a professor at Ohio University’s College of Health Sciences and Professions, tells Health Digest that the polyphenols found in coffee are protective against heart disease and cancer. However, a 2018 study in the journal Heart also found higher LDL levels in daily coffee drinkers.

    “There are certain types of coffee where the low-density lipoprotein cholesterol levels may be a little higher like French press coffee, Turkish coffee and espresso,” Dennis Bruemmer, MD, Ph.D., a cardiologist, told the Cleveland Clinic. In addition, the Cleveland Clinic says that the sugar in coffee drinks like frappuccinos also raises cholesterol levels. “Now we’re not talking coffee anymore. We’re talking about cream and caramel, things high in sugar. They’re consumed as a full meal and have 50 grams or more of sugar. Once you consider the cream and even the size you’re talking about 600 calories, over a quarter of your daily calories right there. It’s completely out of proportion to what moderation would be considered.”

    Go For A Nice Run Or Jog

    Nutrition & Diets : How to Improve HDL

    If your joints are in good shape and you enjoy jogging, youre in luck, as this is a great exercise for lowering cholesterol and for managing your weight. Dont think you have to race, though. An easy jog for a few miles may be better for lowering cholesterol than a fast sprint around the block.

    In a 2013 study published in the Archives of Internal Medicine, researchers reported that long-distance runners showed significantly better improvements in HDL cholesterol levels than short-distance runners . They also saw better improvements in their blood pressure.

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    What Is Good Cholesterol

    Good cholesterol includes High-Density Cholesterol which helps remove bad cholesterol i.e. Low-Density Cholesterol . In the right amount, HDL helps remove LDL by sending it to the liver. Eating foods high in saturated increases LDL levels, thereby increasing ones risk for heart diseases and stroke.

    While exercising, keeping a check on your sleep, stress, alcohol intake and quitting smoking are all important for maintaining healthy cholesterol levels, there are certain foods which also help us maintain our cholesterol levels. So lets take a look at good cholesterol foods!

  • Nuts and Seeds: are high in healthy fats like monounsaturated and polyunsaturated fats and low on saturated fats which help lower LDL cholesterol. They are a good source of Alpha Linoleic acid which helps reduce inflammation and improve total fat percentage. They prevent oxidation of LDL cholesterols with free radicals, reducing plaque formation. They are also a good source of plant-based protein and fiber which give you a feeling of fullness. They also have a good amount of micronutrients which make them an ideal post-workout meal. Please note that if you have allergies to nuts and seeds, avoid them.
  • We hope this article helps you understand the difference between bad cholesterol and good cholesterol foods as well as what to eat in order to stay healthy. For more tips, check out Healthy Reads or tune in to experts on GOQii Play.


    Work In Some More Movement To Your Daily Tasks

    Do you need to start running every day? Do you need to join a gym or buy a bunch of home fitness equipment? If you want to, go ahead! But there are many other choices, and finding a routine that works for you is whats most important.

    Ideally, you want to aim for at least 2.5 hours of moderate physical activity every week. You can break that up however you like. You might focus on doing something every day, or you could dedicate yourself to just a few days per week. The key is to just get started.

    For example, do you usually take the elevator? Take the stairs instead. Do you walk your dog every day? Go a little farther than usual, or walk at a faster pace. Need to go shopping? Park farther away than you normally do. Catching up on your favorite TV series? Try stretching, dumbbells or kettlebells while youre watching rather than just sitting on the couch. Also look for chances to bring motion into your daily life, such as walking while you talk on the phone.

    If youre feeling good, work up to more intense physical activity, like lap swimming, jogging or hot yoga. Dont overexert yourself, but remember that regular and consistent exercise has benefits beyond managing your cholesterol. It also helps reduce blood pressure and builds your overall physical, mental and emotional well-being.

    Even if you just go a little farther or a little faster than you usually do, that extra activity will be a big step in the right direction for your health.

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    Stop Smoking To Optimize Hdl Cholesterol

    Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your risk of heart attack. But did you know smoking can also suppress or lower those good cholesterol levels?

    Smoking can reduce HDL cholesterol in many ways, including by inhibiting HDL synthesis in the first place, blocking its maturation, and speeding up its clearance and metabolism, Dr. Ahmed says. Quitting smoking can help your HDL synthesis and metabolism to go back to their natural levels so that the HDL can do its job better again.

    And research agrees. A study published in September 2013 in the journal Biomarker Research found that ex-smokers had higher HDL cholesterol than smokers, noting: We conclude that quitting smoking increases HDL cholesterol, and that this increase occurs rapidly after quitting, with no clear pattern of change thereafter.

    If youre trying to quit smoking, talk to your doctor about the many methods to help you through the process.

    Fast Foods Are Not Friendly Foods

    Foods To Boost HDL

    While treating yourself every once and a while isn’t terrible, too much fast food can lead to high cholesterol and a series of other health problems. “Fast foods, especially fried foods, often contain large amounts of saturated fats that can raise your bad LDL cholesterol levels,” William W. Li, MD, a physician, scientist, and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself tells Health Digest. “In addition, eating a lot of fast food probably means you are not eating a lot of healthier foods containing fiber that improves gut health and lowers cholesterol. “

    A 2017 study in Archives of Disease in Childhood found that people who ate fast food when they were children had higher LDL cholesterol, which could increase their risk of obesity and coronary heart disease.

    “The high fat content in fast food can contribute to high cholesterol, which can also lead to atherosclerosis. That occurs when plaque builds up in the arteries and prevents the flow of blood to the heart and organs,” Jim White, a dietician and owner of Jim White Fitness & Nutrition Studio, told Eat This, Not That!

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    Triglycerides In Your Blood

    In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.

    When you eat, your body converts any extra energy it doesnt need right away into triglycerides.

    Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.

    If you regularly eat more energy than you need, you may have high triglycerides .

    Ways To Raise Your Hdl Cholesterol

    Some diet and lifestyle changes help boost HDL cholesterol levels:

  • Get active. Physical activity can boost your HDL level. Get at least 30 minutes a day of moderate activity, most days of the week.
  • Lose extra weight. If you’re overweight, losing extra pounds can help raise your HDL levels, as well as cut your LDL cholesterol levels.
  • Choose better fats. The healthier choices are monounsaturated and polyunsaturated fats. Youâll find these in plants, nuts, and fish like salmon or tuna. And, like everything you eat, keep your portion sizes small. Fats pack a lot of calories in small amounts.
  • Alcohol in moderation. Drinking moderate amounts of alcohol is linked to higher HDL levels. If you don’t drink now, check with your doctor before you start, since alcohol has some risks not related to cholesterol.
  • Stop smoking. Kicking the cigarette habit can raise your HDL level.
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    Starches Grains And Legumes

    Make half of your grains whole grains. The amount you need each day depends on your age, gender and calorie needs.

    • Choose low-fat baked goods , brown rice, whole-grain pasta, corn, baked potatoes, dried peas and beans, whole-grain breads and cereals.
    • Limit pies, cakes, pastries, muffins, doughnuts, croissants, quick breads, cookies, crackers, granola, chips, fried foods.

    How Does Diet Affect Cholesterol Levels

    How to Eat to Raise Your HDL

    Your cholesterol level has a lot to do with what foods you choose to put on your plate.

    In the United States, Cardiovascular Disease is one of the leading causes of poor health, sometimes accompanied by death.

    This happens to be directly associated with poor eating habits.

    For instance, consuming too much fat can increase LDL cholesterol. Subsequently, elevating the risk of heart disease.

    However, choosing a healthy diet reverses this process, giving you a clean bill on health.

    And if these are not enough, there are other foods to sink your teeth into in order to balance your cholesterol level.

    Here are some foods to increase HDL and decrease LDL levels.

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    Easy Ways To Raise Good Cholesterol And Avoid A Heart Attack

    Sometimes its easier to start doing something healthy than to stop doing something unhealthy. Here are some easy, tasty ways to raise your HDL healthy cholesterol and lower your LDL lousy cholesterol.

    The National Institutes of Health says that a desirable total cholesterol level is under 200.

    You want your LDLthe main source of cholesterol buildup and blockage in your arteriesto be under 100.

    Your HDLthe street-sweeper that removes extra cholesterol from your arteries and sends it to your livershould be 60 or higher for maximum heart and stroke protection.

    Add these foods to your diet to raise your HDL :

    • Avocado and avocado oil
    • Beans and legumes such as lentils and peas
    • Chia seeds
    • Fatty fish such as salmon, mackerel, albacore tuna, sardines and rainbow trout
    • Flaxseeds and flaxseed oil
    • High-fiber fruit such as prunes, apples and pears
    • Nuts and seeds such as Brazil nuts, almonds, pistachios, hazelnuts, pecans and cashews
    • Olives and extra-virgin olive oil
    • Soy
    • Whole grains such as oatmeal, 100% whole grain bread and brown rice

    Work With Your Doctor On A Lower Cholesterol Plan

    Lowering your cholesterol doesnt mean going it alone. Your primary care doctor is a helpful partner along your journey.

    Your doctor can work with you to create an action plan just for you one that combines diet, exercise and other lifestyle changes to help you lower and manage your cholesterol.

    For example, losing weight and quitting smoking can be big helpers for lowering cholesterol. Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your bad LDL cholesterol levels significantly.

    But these two tasks arent easy. Fortunately, your primary care doctor can be a great resource to help you get started and find practical ways to stick with it. Plus, help with quitting smoking and losing weight may already be covered if you have health insurance.

    Whether you want to quit smoking, lose weight or just learn more about how your personal health would benefit from lower cholesterol levels, regular check-ins with your doctor are key. They can also perform cholesterol tests the only way to actually measure cholesterol to check your progress and help you make adjustments based on the results.

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