If You Want to Lower Your LDL and Raise Your HDL, Good Cholesterol Foods Can Help

LDL (low-density lipoprotein) can deposit cholesterol in the coronary arteries. HLD (high-density lipoprotein) helps protect against heart attack by removing these cholesterol deposits before they have a chance to build up into artery-blocking plaque. If you want to reduce your risk of heart disease by lowering LDL and raising HDL good cholesterol foods should feature prominently in your diet. Here are some healthy suggestions.

Oily Fish

Salmon, trout, mackerel, herring and sardines are all high in omega-3 fatty acids. Omega-3 is essential for human health and brain function. Fish oil helps to raise HDL and has been shown to lower the risk of heart attack and stroke. It can also slow the development of arterial plaque. Try to eat oily fish at least twice a week to see the benefits.

Grass Fed Beef

Beef from cows who have been allowed to naturally graze on grass is high in stearic acid which has been shown to raise HDL and may also lower LDL. Grass fed beef also contains significantly higher amounts of omega-3 fatty acids than grain fed beef. (Butter from grass fed cows is also a source of omega-3.) Grass fed beef is more expensive, but if you are concerned about your heart, it may be worth the extra cost.

Oats

Oatmeal contains a soluble fiber called beta-gluncans. As this fibre passes through the digestive tract it breaks down into a gel which traps LDL cholesterol, reducing the amount absorbed into the bloodstream. The gel produced from soluble fiber also makes you feel fuller longer and can help with weight loss. Try substituting your regular breakfast cereal for oatmeal or cereal made from wholegrain oats.

Berries

Blackberries, raspberries, blueberries, strawberries and cranberries can raise HDL cholesterol and lessen the risks associated with LDL. When LDL cholesterol is oxidised it is more likely to build up in the arteries increasing the chance of heart attack and stroke. Berries contain phenolic compounds with antioxidant properties which inhibit the oxidation of LDL. Throw a handful of berries into your oatmeal for a heart healthy breakfast.

Red Wine

Several studies have shown that moderate alcohol intake can increase HDL cholesterol. Red wine contains beneficial antioxidants in addition to alcohol. One or two small glasses three times a week could lower your risk of heart attack.

Olive Oil

The high levels of monounsaturated fat in olive oil raise HDL and lower LDL. This may explain why men in Mediterranean countries have lower rates of heart disease than Americans. Extra virgin olive oil is also a source of antioxidants that help prevent the oxidation of LDL. Use olive oil in salad dressings, marinades, and pasta sauces.

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