Best Hdl Foods

Best Foods to Increase HDL Cholesterol

High-density lipoprotein (HDL) cholesterol is often referred to as "good" cholesterol due to its role in transporting cholesterol from the arteries to the liver, where it can be processed and removed from the body. Increasing HDL levels and improving its functionality can significantly reduce the risk of cardiovascular diseases. Here are some of the best foods that have been shown to enhance HDL cholesterol levels and functionality.

Nuts and Legumes: Boosting HDL Functionality

Nuts and legumes are highly effective in improving HDL functionality. Studies have shown that increased consumption of nuts (30 g/day) and legumes (25 g/day) is associated with significant improvements in HDL functions, such as increased paraoxonase-1 activity, which is crucial for HDL's antioxidant properties. Additionally, nuts have been ranked as one of the best food groups for improving overall metabolic health, including HDL cholesterol levels.

Virgin Olive Oil: Enhancing HDL Antioxidant Content

Virgin olive oil, particularly when enriched with phenolic compounds, has been shown to improve HDL's antioxidant content. A study involving hypercholesterolemic individuals demonstrated that consuming phenol-enriched olive oils significantly increased the antioxidant compounds in HDL, particularly α-tocopherol, which is the main HDL antioxidant. This makes virgin olive oil a valuable addition to a diet aimed at improving HDL functionality.

Whole Grains: Improving Cholesterol Efflux Capacity

Whole grains are another food group that positively impacts HDL cholesterol. Increased consumption of whole grains (25 g/day) has been linked to improvements in cholesterol efflux capacity, which is the process by which HDL removes cholesterol from cells. This function is critical for maintaining cardiovascular health and reducing the risk of atherosclerosis.

Fish: Modulating HDL-Related Enzymes

Fish consumption has been associated with beneficial changes in HDL-related enzymes. Increased fish intake (25 g/day) has been shown to enhance paraoxonase-1 activity and reduce cholesteryl ester transfer protein activity, both of which are important for HDL functionality. These changes contribute to the anti-inflammatory and antioxidant properties of HDL.

Lycopene-Rich Foods: Enhancing HDL Functionality

Lycopene, found in tomato-based foods, has been shown to significantly enhance HDL functionality. A randomized controlled trial revealed that a diet rich in lycopene improved the activity of HDL-associated enzymes such as paraoxonase-1 and lecithin cholesterol acyltransferase, while reducing inflammation markers associated with HDL. This makes lycopene-rich foods a beneficial addition to a heart-healthy diet.

Eggs: Increasing HDL Particle Size and Function

Consuming up to three eggs per day has been shown to improve HDL function and increase the size of HDL particles. A study involving young, healthy adults found that egg consumption led to increased large-HDL particle concentrations and enhanced lecithin-cholesterol acyltransferase activity, which are indicators of improved HDL functionality. Eggs also increased plasma antioxidants, further supporting cardiovascular health.

Fruits and Vegetables: Augmenting HDL Antioxidant Properties

Increased intake of fruits and vegetables has been shown to enhance the antioxidant properties of HDL. A study involving subjects with type 2 diabetes demonstrated that a diet rich in fruits and vegetables increased the carotenoid content and the activities of antioxidant enzymes in HDL. These changes are likely to enhance the cardioprotective properties of HDL.

Conclusion

Incorporating a variety of foods such as nuts, legumes, virgin olive oil, whole grains, fish, lycopene-rich foods, eggs, and fruits and vegetables into your diet can significantly improve HDL cholesterol levels and functionality. These dietary choices not only enhance HDL's ability to remove cholesterol from the body but also boost its antioxidant and anti-inflammatory properties, thereby reducing the risk of cardiovascular diseases.

Summary

Not a yes or no question

Best Foods to Increase HDL Cholesterol

Nuts and Legumes: Boosting HDL Functionality

Virgin Olive Oil: Enhancing HDL Antioxidant Content

Whole Grains: Improving Cholesterol Efflux Capacity

Fish: Modulating HDL-Related Enzymes

Lycopene-Rich Foods: Enhancing HDL Functionality

Eggs: Increasing HDL Particle Size and Function

Fruits and Vegetables: Augmenting HDL Antioxidant Properties

Conclusion

Sources and full results

Food groups and intermediate disease markers: a systematic review and network meta-analysis of randomized trials

Increased Consumption of Virgin Olive Oil, Nuts, Legumes, Whole Grains, and Fish Promotes HDL Functions in Humans

Phenol-enriched olive oils improve HDL antioxidant content in hypercholesterolemic subjects. A randomized, double-blind, cross-over, controlled trial.

Lycopene-rich diets modulate HDL functionality and associated inflammatory markers without affecting lipoprotein size and distribution in moderately overweight, disease-free, middle-aged adults: A randomized controlled trial

Food products containing free tall oil-based phytosterols and oat beta-glucan lower serum total and LDL cholesterol in hypercholesterolemic adults.

Functional Food and Bioactive Compounds on the Modulation of the Functionality of HDL-C: A Narrative Review

A randomised controlled trial of increasing fruit and vegetable intake and how this influences the carotenoid concentration and activities of PON-1 and LCAT in HDL from subjects with type 2 diabetes

Green tea, cocoa, and red wine polyphenols moderately modulate intestinal inflammation and do not increase high-density lipoprotein (HDL) production.

Food combinations for cholesterol lowering

Intake of up to 3 Eggs per Day Is Associated with Changes in HDL Function and Increased Plasma Antioxidants in Healthy, Young Adults.

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