Probably the first thing that comes to mind when it comes to cholesterol is bad cholesterol and its association with heart disease. However, there are different types of cholesterol, and the body needs what is called good cholesterol, or high-density lipoprotein (HDL).
Cholesterol is essential for the body. But if its concentration in the blood is too high, it becomes a risk factor that puts people at risk for cardiovascular disease. If you want to know more about good cholesterol and how diet is related to it, read this article to the end.
What is HDL?
Cholesterol is a waxy substance that is found in all cells and is needed by the body to make certain hormones, synthesize vitamin D and make new cells. It binds to proteins called “lipoproteins” and carries them with them in the bloodstream.
Because cholesterol has a fatty, waxy texture, if it is too high in the bloodstream, it can lead to plaque formation and narrowing of blood vessels, increasing the risk of cardiovascular disease. But not all cholesterols are the same. There are two main types of cholesterol in the blood, called low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is called “bad cholesterol”. Because when its level is higher than normal, it accumulates in the walls of blood vessels and causes them to narrow.
HDL is known as “good cholesterol”. Because when its level is in the right range, it collects excess cholesterol in the blood and carries it to the liver where it is broken down and excreted from the body. As a result, it reduces the risk of heart disease, heart attack and stroke.
The American Heart Association recommends a blood cholesterol test at age 20. If you are overweight or obese, or are more likely to have heart disease, it is best to talk to your doctor about the need for this test at a younger age. Doctors measure blood cholesterol in milligrams per deciliter (mg / dL). The table below shows the levels of good cholesterol in men, women and children.
| HDL level | Men | Women | children |
| Good | 40 mg per deciliter or higher | 50 mg / dL or higher | 45 mg / dL or higher |
| Top | 60 mg per deciliter or higher | 60 mg per deciliter or higher | 200 mg per deciliter or higher |
| Down | Less than 40 mg per deciliter | Less than 50 mg per deciliter | – |
Useful foods to increase HDL
Foods such as sweets, cream cheese, fried chicken and ice cream have a negative effect on blood cholesterol. Because they contain a lot of saturated fat and trans fat, they increase total cholesterol and LDL. In addition to foods, various diseases and environmental factors can affect good cholesterol. Prevention of the following problems helps increase blood HDL.
- Obesity
- Sedentary lifestyle
- Type 2 diabetes
- Inflammation
- smoking
Some hormones, such as estrogen or thyroid hormone, increase the concentration of good cholesterol. According to research, exercise is also associated with increased HDL. Choosing the right foods can also lower LDL levels, thereby improving the ratio of HDL to LDL.
If you want to improve your diet, the Mediterranean diet can be a good choice. One study found that following this diet effectively lowered blood cholesterol levels. Some foods lower bad cholesterol and increase good cholesterol. So try to include the following foods in your daily diet.
olive oil
Olive oil is a staple of the Mediterranean diet and contains an anti-inflammatory compound called oleic acid, which helps increase good cholesterol and prevent heart disease. The beneficial fats in olives and olive oil reduce the inflammatory effects of LDL cholesterol on the body. Research shows that the “Elenolide” compound in olive oil, especially high-quality olive oil, helps prevent high blood pressure and reduces the risk of heart disease and stroke.
If the heat is low or medium when cooking food, you can substitute extra virgin olive oil for other oils. But do not use this oil at high temperatures, because it decomposes. In addition, you can use extra virgin olive oil to prepare a variety of sauces and flavor foods after cooking.
Although extra virgin olive oil is classified as a healthy oil, you should use it in moderation. Because it is very high in calories and can lead to obesity if consumed in excess.
Whole grains
Whole grains lower LDL and total cholesterol, thereby increasing the percentage of HDL. These foods contain fiber, especially soluble fiber, which research has shown helps lower LDL and improves the ratio of HDL to LDL.
To increase your intake of whole grains, use whole wheat bread or pasta with whole wheat flour instead of white bread or pasta made with white flour. Other whole grains include oats, brown rice and quinoa.
Bean
Legumes, like whole grains, are a good source of soluble fiber and maintain heart function at their best. You can try different types of legumes such as black beans, cowpeas, lentils and so on. Beans and other legumes can be used in a variety of foods such as salads and soups.
High fiber fruits
Eating high-fiber fruits such as plums, apples and pears helps lower blood cholesterol levels. You can eat these fruits with oats or breakfast cereals or put them in a blender to make a delicious smoothie. Fruits are one of the best snacks.
Berries are also one of the most fibrous fruits available. The antioxidants and fiber in berries such as raspberries and blueberries help control LDL cholesterol while increasing the ratio of HDL to LDL. Add these delicious fruits to yogurt or smoothie or pour over salads to make them taste sweeter.
Fatty fish
The omega-3 fatty acids found in fish can lower bad cholesterol and increase good cholesterol. As a result, consuming them reduces the risk of heart disease. Fatty fish such as salmon and sardines are some of the best options you can include in your diet.
Large grain
Ground flaxseed and flaxseed oil also contain omega-3 fatty acids. Many vegetarians use flaxseed as a source of omega-3 fatty acids. Because it is one of the best plant sources of omega-3s and helps maintain heart health.
It is better to buy flaxseed ground. Because it is almost impossible for the body to break down unripe flax seeds. In other words, unground flax seeds remain largely intact in the body and none of their nutrients are absorbed. You can sprinkle ground flax seeds on breakfast cereals, salads or yogurt, or use flaxseed oil to make salad dressings.
Nuts
Nuts, including almonds, pistachios, walnuts, and peanuts, as well as peanuts, which are classified as legumes, are high in heart-healthy fats. In addition, they are high in fiber and contain a substance called “plant sterols”. Plant sterols prevent the body from absorbing cholesterol. Just keep in mind that if you want to limit your calorie intake, you should avoid overeating nuts. Because they are considered high in fat and calories.
Seed
Chia seeds are a good source of omega-3 fatty acids, fiber and other nutrients. Adding chia seeds to the diet can help lower LDL levels and lower blood pressure. Like flaxseed, chia seeds can be added to breakfast cereals, oats, salads, yogurt or smoothies.
Avocado
Avocados contain folate (vitamin B9) and unsaturated fats with a double bond. This type of healthy fat helps increase good cholesterol in the blood and reduces the risk of stroke, heart attack and heart disease. Avocados have a lot of fiber and therefore its consumption is effective in controlling blood cholesterol.
Soybean
Soy and its products are not only suitable for vegetarians. Incorporating these foods into your diet is a great way to reduce your meat intake and lower your blood cholesterol levels. When you eat less meat, your blood LDL levels are likely to decrease and your HDL levels are likely to increase.
The impact of lifestyle on HDL
Eating the right foods can help lower bad cholesterol and improve good cholesterol. But the things you can do to control your blood cholesterol are not limited to this. Following these tips can also be helpful.
exercise
Daily exercise is important for maintaining good health and can even increase HDL. Current guidelines recommend that adults engage in moderate-intensity physical activity for at least 150 minutes per week.
Lose weight if necessary
Changing your diet and increasing your physical activity can help you lose weight and maintain a healthy weight. In some cases, weight loss leads to an increase in good cholesterol and a decrease in bad cholesterol.
Check your genetics
Sometimes, despite a lot of effort, your blood cholesterol does not return to normal. Genetics can play a role in regulating blood cholesterol levels. Therefore, talk to your doctor about personal risk factors and what you can do to address them.
Take care of your digestive system
Many microorganisms, including bacteria, live in the human gut, called “flora” or “gut microbiome.” New research shows that the gut microbiome affects blood cholesterol and the risk of heart disease. Adding probiotic-rich foods such as yogurt and fermented foods to your daily diet can improve the gut microbiome.
Blood cholesterol control drugs
In addition to recommending lifestyle changes and diet, your doctor may prescribe medication to help lower your blood cholesterol levels. Here are some of the most common medications used to treat high cholesterol.
Statins; Statins such as Simvastatin reduce the production of cholesterol in the liver. These drugs lower LDL levels and increase HDL levels to some extent.
Selective cholesterol absorption inhibitors; These drugs reduce the amount of cholesterol absorbed by the gut and can have a moderate effect on HDL levels.
Fibrates; Fibrates such as Gemfibrozil help lower triglycerides, one of the fats in the blood, as well as increase good cholesterol.
Niacin; Doctors prescribe these drugs to lower LDL and triglyceride levels and increase HDL levels.
Biological drugs; If changing your diet and taking statins do not help lower your cholesterol levels, doctors will usually prescribe biologics. These new drugs are expensive, but have a good effect on lowering LDL levels.
The final word
Numerous factors, including physical activity and family history, are effective in maintaining heart health and controlling blood cholesterol levels. A healthy and balanced diet also plays an important role in this regard.
Eating healthy foods such as fish, whole grains, legumes, nuts, fruits, chia seeds and flaxseed helps increase good cholesterol while lowering bad cholesterol. However, some foods may interfere with your medications. Therefore, it is best to consult a doctor or nutritionist before making significant changes to your diet.
What are optimal levels of HDL cholesterol?
At risk
Desirable
Men
Less than 40 mg/dL (1.0 mmol/L)
60 mg/dL (1.6 mmol/L) or above
Women
Less than 50 mg/dL (1.3 mmol/L)
60 mg/dL (1.6 mmol/L) or above
HDL levels lower than 40 milligrams per deciliter (mg/dL) are considered worrisome, and levels higher than 60 mg/dL are considered excellent.
So what are your target numbers? According to Michos, an ideal LDL cholesterol level should be less than 70 mg/dl, and a woman’s HDL cholesterol level ideally should be close to 50 mg/dl. Triglycerides should be less than 150 mg/dl. As Michos notes, total cholesterol levels well below 200 mg/dl are best.
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