Foods that increase hdl cholesterol
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Foods That Increase HDL Cholesterol: Key Dietary Components
Virgin Olive Oil, Nuts, Legumes, Whole Grains, and Fish
Increasing the intake of virgin olive oil, nuts, legumes, whole grains, and fish has been shown to improve HDL cholesterol functions in people at high risk for cardiovascular disease. Specifically, virgin olive oil and whole grains are linked to better cholesterol efflux capacity, while nuts and legumes boost paraoxonase-1 activity, an enzyme associated with HDL’s protective effects. Fish consumption also supports HDL function, though its effect on HDL cholesterol levels may be modest or even slightly negative in some cases. These foods, when included regularly in the diet, can enhance the beneficial properties of HDL cholesterol 13.
Mediterranean and Asian Diet Products
Supplements and foods common in Mediterranean and Asian diets—such as artichoke, bergamot, red yeast rice, and especially virgin olive oil—have shown promise in raising HDL cholesterol levels. Artichoke leaf extract and virgin olive oil are particularly effective, while bergamot and red yeast rice may have more limited or specific benefits. These natural extracts may be especially helpful for people with dyslipidemia (abnormal cholesterol levels) .
Almonds and Walnuts
Regular consumption of almonds (about 10 grams per day) can significantly increase HDL cholesterol in patients with coronary artery disease who have low baseline HDL levels. Similarly, eating 30 grams of walnuts daily for two months has been shown to raise HDL cholesterol in people with high cholesterol. Both nuts also help improve other markers of lipid metabolism, making them a simple and effective dietary addition for heart health 56.
Polyphenol-Rich Foods: Lycopene and Black Chokeberry
Lycopene-rich foods, such as tomatoes and tomato-based products, can enhance HDL functionality by improving the activity of HDL-associated enzymes and reducing inflammation, even if they do not change the size or amount of HDL particles. Black chokeberry (Aronia melanocarpa) beverages, rich in polyphenols, have also been shown to increase HDL cholesterol levels in animal studies, especially when combined with pectin or herbs 89.
Unsaturated Fats
Diets high in unsaturated fats, compared to those high in carbohydrates, increase the metabolism and activity of HDL particles containing apolipoprotein E (apoE). This enhances reverse cholesterol transport, a process by which cholesterol is removed from tissues and delivered to the liver for excretion. This pathway is believed to be one of the ways unsaturated fats protect against heart disease .
Conclusion
A variety of foods can help increase HDL cholesterol or improve its function. These include virgin olive oil, nuts (almonds and walnuts), legumes, whole grains, fish, artichoke, bergamot, lycopene-rich foods, black chokeberry, and diets rich in unsaturated fats. Incorporating these foods into a regular diet can support heart health by boosting the beneficial effects of HDL cholesterol 12345689+1 MORE.
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