For heart health, opt for foods abundant in HDL, known as “good” cholesterol, to balance your cholesterol levels.
When aiming to lower cholesterol levels, the food choices you make are crucial. It’s not advisable to consume foods high in cholesterol, nor is it wise to completely eliminate it from your diet. Cholesterol is divided into two main types: Low-Density Lipoprotein (LDL), which can lead to artery plaque buildup, and High-Density Lipoprotein (HDL), which aids in removing excess cholesterol from the bloodstream, benefiting heart health. Hence, while reducing LDL or “bad” cholesterol intake, it’s important to continue consuming foods rich in HDL or “good” cholesterol.
Dr. Bhupesh R. Shah, Senior Interventional Cardiologist at HCG Hospitals, Ahmedabad, emphasizes the importance of limiting saturated and trans fats while incorporating plenty of fruits, vegetables, and whole grains into daily meals.
Alongside these dietary changes, knowing about food alternatives that can help limit bad cholesterol intake is essential. Here’s a list of healthy foods high in HDL cholesterol that may reduce the risk of heart disease.
Olive Oil
For individuals with high cholesterol and a heightened risk of heart disease, it’s advisable to steer clear of cooking oils rich in trans fats. These fats elevate LDL cholesterol levels while reducing HDL cholesterol levels. Instead, opting for oils like olive oil, which are abundant in monounsaturated and polyunsaturated fats, is recommended. These oils assist in boosting good cholesterol levels and curbing the accumulation of bad cholesterol in the body.
According to an analysis published in Critical Reviews in Food Science and Nutrition, researchers found that cooking with olive oil led to a decrease in total cholesterol, LDL, and triglycerides, while also increasing HDL cholesterol levels more effectively than other plant oils.
Whole Grains
Whole grains stand out as one of the healthiest fiber sources available, offering a variety from bran and cereals to brown rice. Opting for whole grains over refined grains is particularly beneficial for individuals aiming to lower cholesterol and enhance HDL levels. Refined grains lack nutrients and can be detrimental to heart health.
A study featured in the Journal of Nutrition revealed that consuming whole grains is linked to higher HDL cholesterol levels and a decreased risk of Cardiovascular Disease (CVD), particularly among middle- to older-aged adults.
Fatty Fish
Meeting your daily protein needs is essential, but instead of opting for meats like lamb, beef, or pork, which are high in saturated fat, consider incorporating fatty fish such as salmon, trout, and tuna into your diet. These fish varieties are rich sources of omega-3 fatty acids, which are beneficial fats known for lowering LDL cholesterol levels and promoting heart health.
According to a study published in the JAMA Network Journal, individuals who consumed fish varying frequencies from 1-3 times per month to more than 5 times per week experienced significant reductions in the risk of Coronary Heart Disease (CHD) death. Specifically, compared to those who didn’t consume fish, there was a reduction in risk of 21%, 29%, 31%, and 34% for individuals consuming fish at these frequencies, respectively.
Seeds And Nuts
Nuts and seeds, such as walnuts, almonds, chia seeds, and flaxseeds, are excellent sources of omega-3 fatty acids, promoting heart health. A meta-analysis in the American Journal of Clinical Nutrition revealed that incorporating walnuts into the diet enhanced the blood lipid profile without any negative impact on body weight or blood pressure. This indicates that a diet rich in walnuts can lower LDL cholesterol levels and support cardiovascular well-being.
Avocado
According to a study published in the Journal of the American Heart Association (JAHA), increasing avocado consumption was linked to a 16% reduced risk of cardiovascular disease (CVD) and a 21% decreased risk of coronary heart disease (CHD). Avocado is rich in heart-healthy monounsaturated fats, fiber, vitamins, and minerals, which contribute to lowering levels of harmful cholesterol. Moreover, these nutrients play a crucial role in maintaining overall health and well-being.