Get Moving – Want healthy HDL levels? It’s time to lace up those sneakers and start exercising! Being physically active is essential for a healthy heart. Many types of exercise will help raise your HDL cholesterol, including high-intensity exercise, aerobic exercise, and strength training. Shoot to exercise most days out of the week for at least 30 minutes each session to experience the benefits.
A desirable level of LDL (“bad”) cholesterol is less than 100 mg/dL – the lower your LDL, the better in terms of heart disease risk. Levels between 139 and 150 mg/dL are borderline high and those between 160 to 189 mg/dL are considered high, while LDL levels above 190 mg/dL are classed as very high. According to the American Heart Association, the mean level of LDL cholesterol for American adults age 20 and older is 115.0 mg/dL.
Population studies have shown that low levels of HDL cholesterol—less than 40 mg/dL for men and less than 50 mg/dL for women—increase the overall risk of coronary artery disease (CAD) and heart attacks. A person whose HDL level is lower than 35 mg/dL has eight times the risk of CAD as someone with an HDL level of 65 mg/dL. Experts have long thought that boosting HDL levels promotes heart health. But while low HDL is a strong and well-established risk factor for heart disease, the evidence for raising HDL remains uncertain. But experts agree that taking these heart healthy steps are still worthwhile.
Not all oils are created equal when it comes to your heart health. Olive oil and soybean oil are mainly unsaturated fat, which can lower LDL cholesterol and at the same time increase HDL cholesterol. In a study published in July 2015 in The Journal of Nutrition, researchers found that including olive oil in the diet decreased LDL concentrations in healthy young men.
A: Before I answer that question, why bother to increase HDL cholesterol at all? Many studies have found that people with low levels of HDL are at increased risk for heart attacks, strokes, and other complications of arteries diseased by atherosclerosis: that's why we call HDL the "good" cholesterol. Given that, you'd think that raising HDL levels would reduce a person's risk for atherosclerosis. Unfortunately, despite a lot of research, we don't yet know if that's true, nor how best to raise HDL levels.
Cake with only 10 grams of carbs… have we died and gone to heaven?? When you substitute regular wheat flour for almond flour, true magic happens in the kitchen. Not only do you benefit from a serving of plant-based protein and get a delectably fluffy texture in your baked goods, but you’ll also experience the heart-healing power of nuts. Almonds have been found to increase low HDL cholesterol levels in coronary artery disease patients, according to a Journal of Nutrition study, as well as in healthy subjects. For a simple almond flour mug cake recipe click here, don’t miss Wholesome Yum’s recipe.
Avocados are an excellent source of monounsaturated fatty acids, which boost HDL and lower LDL. In a 2015 study published in the Journal of the American Heart Association, eating one avocado a day while following a moderate-fat diet was associated with a 13.5 mg/dL drop in bad cholesterol, or LDL, levels. Several other blood measurements were also improved in the participants who consumed an avocado a day, including total cholesterol, triglycerides, small dense LDL, non-HDL cholesterol, and others.
It’s about time you figure out how to eat this darn thing, because an artichoke is a heart-healthy powerhouse that may help raise levels of HDL, according to research published in the journal International Journal of Food Sciences and Nutrition! With about 10.3 grams of fiber per each boiled head, this makes artichoke one of the highest fiber vegetables in the entire produce aisle.
A largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds.
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL. Eating more fiber also makes you feel full, so you won’t crave snacks as much. But beware: Too much fiber at one time can cause abdominal cramps or bloating. Increase your intake slowly.
Flavor foods with herbs and spices whenever you can. It’ll help you cut back on condiments high in saturated fat while maximizing flavor. Spices and herbs also pack antioxidants, which can help improve cholesterol levels when combined with veggies. Ones we love: Basil, cilantro, rosemary, sage, ginger, garlic, tarragon, black and red chili pepper, mint, and oregano.
It’s a very common misconception that cholesterol is generally bad and high levels are always cause for serious concern. But what if I told you that there is a type of cholesterol that’s not only good at higher levels, but also decreases your risk of major health issues like heart disease? I have great news: This type of cholesterol really does exist. It’s called HDL cholesterol, and it’s our “good” cholesterol.
Barley, oatmeal and brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream. Try switching out your regular pasta for the whole-grain version, or use brown rice instead of white. To give an added cholesterol-busting kick, top your morning oatmeal with high-fiber fruit like bananas or apples.
Your first step is to know your cholesterol levels. You'll need to know three numbers about the cholesterol in your blood so you can discuss them with your doctor and get to a goal that protects your heart health. First, you want to know your total cholesterol number; for most people that should be below 200 milligrams per deciliter (mg/dL). Second, you want to know your LDL (bad) cholesterol number, and you want it to be below 100 mg/dL. Last, you want your HDL (good) cholesterol to be 60 mg/dL or higher, according to the CDC. Even if you have good numbers, you can make heart-healthy choices to prevent high cholesterol in the future.
The lipid profile blood test reports the levels of cholesterol and triglycerides in the bloodstream. Healthcare organizations have established a set range for total, bad LDL and good HDL cholesterol as well as triglycerides, but the most important thing to consider when looking for how to lower cholesterol naturally is the ratio of LDL to HDL cholesterol, which should be around 2:1. (1, 2)
Garlic packs a serious health punch. Some people love the flavor and others have been using it as a kitchen cure to boost immunity and promote heart health for years. Recent research has backed garlic's health benefits, especially for your heart. Garlic, along with garlic extract, has been shown to lower cholesterol, possibly by preventing cholesterol from being made in the liver. Plus, eating garlic may also help lower blood pressure. Give your heart a boost and add garlic to your sauces, salad dressings and stir-fries.
Filled with plant-based antioxidants and minerals, this protein-packed dairy alternative can help improve your lipid levels. That’s because it’s lower in saturated fat than other vegan swaps (ahem, coconut oil). Unsweetened versions cut back on sneaky sources of added sugar often found in beverages, so use it in your morning latte for a cholesterol-lowering caffeine boost.
An easy way to make the switch from trans fats is by replacing them with unsaturated fats, which don’t increase your LDL cholesterol, according to WebMD. Unsaturated fats are found in olive oil, canola oil, vegetable and sunflower oils, as well as fish, nuts, seeds and avocados. Just as unsaturated fats are healthy choices, unsaturated fats are not. Be sure to limit your intake of unsaturated fats, which are found in fatty meats, cold cuts, whole milk, whole-milk cheeses and many store-bought baked goods and snacks. Instead, enjoy lean cuts of meat, skim milk, low-fat cheeses and yogurt, and wholesome snacks to trim down your cholesterol levels.
If you want to increase the benefits of the fats you eat, work out before you chow down. A study at the University of Missouri found that regular exercise prior to high-fat meals produces a large hike in HDL. I’m not suggesting that your excuse for indulging in high-fat meals ought to be a pre-meal workout, merely that exercise before a meal works to your heart’s advantage.
If you smoke, it’s time to pack it in. According to the American Heart Association, smoking reduces your HDL cholesterol levels, while increasing your risk of heart disease, high blood pressure and diabetes. If you’re a smoker, you need to quit. Once you stop smoking, you can significantly improve your HDL cholesterol level very quickly and start protecting your heart. And if you’re a non-smoker, you need to avoid exposure to second-hand smoke to prevent your health from going up in smoke.