Foods to boost hdl
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Foods to Boost HDL: A Comprehensive Review
Lycopene-Rich Foods and HDL Functionality
Lycopene, a powerful antioxidant found in tomatoes and other red fruits, has been shown to significantly enhance HDL functionality. A study involving middle-aged adults demonstrated that increased consumption of tomato-based foods or lycopene supplements led to improved HDL sub-fractions, HDL2 and HDL3, and reduced inflammation markers such as serum amyloid A (SAA). This suggests that lycopene can enhance the anti-atherogenic properties of HDL without altering lipoprotein size and distribution.
Phenol-Enriched Olive Oils and HDL Antioxidant Content
Virgin olive oil, particularly when enriched with phenolic compounds, has been found to improve HDL-related markers. A study with hypercholesterolemic individuals showed that consuming phenol-enriched olive oils increased HDL antioxidant compounds, especially α-tocopherol, the main HDL antioxidant. This indicates that phenol-enriched olive oils can be a beneficial dietary tool for enhancing HDL's antioxidant properties.
Mediterranean Diet Components and HDL Functions
The Mediterranean diet, rich in virgin olive oil, nuts, legumes, whole grains, and fish, has been associated with significant improvements in HDL functions. Increased consumption of these foods was linked to enhanced cholesterol efflux capacity and paraoxonase-1 activity, both critical for HDL functionality. This diet also showed a reduction in cholesteryl ester transfer protein activity, further supporting its role in promoting cardiovascular health.
Almonds and HDL Subspecies
Incorporating almonds into a cholesterol-lowering diet can improve HDL subspecies and cholesterol efflux. A study found that consuming 43 grams of almonds daily increased α-1 HDL and improved cholesterol efflux in normal-weight individuals with elevated LDL cholesterol. This suggests that almonds can be a simple dietary addition to enhance HDL functionality.
Fruits and Vegetables in Type 2 Diabetes
For individuals with type 2 diabetes, increasing fruit and vegetable intake can augment the carotenoid content and enhance the antioxidant properties of HDL. A study showed that consuming at least six portions of fruits and vegetables daily increased carotenoids and the activities of paraoxonase-1 and lecithin cholesterol acyltransferase in HDL3. This indicates that a diet rich in fruits and vegetables can improve the cardioprotective properties of HDL in diabetic patients.
MediterrAsian Diet Products
Supplementation with MediterrAsian diet products such as artichoke, bergamot, and red yeast rice has shown promising effects on increasing HDL-C levels. Artichoke leaf extract and virgin olive oil, in particular, have been highlighted for their potential to raise HDL-C serum levels in dyslipidemic subjects. These natural extracts may represent effective dietary interventions for boosting HDL-C.
Black Elderberries and HDL Function
Long-term supplementation with black elderberries, rich in anthocyanins, has been found to improve HDL function and atherosclerotic plaque stability. Despite promoting hyperlipidemia, black elderberry extract increased HDL cholesterol efflux capacity and paraoxonase-1 activity, suggesting enhanced HDL functionality. This highlights the potential of anthocyanin-rich foods in cardiovascular health.
Nutrient-Dense, High-Fiber Supplement Bars
A nutrient-dense, high-fiber, fruit-based supplement bar has been shown to increase HDL cholesterol, particularly large HDL, and improve antioxidant defense. A two-week trial demonstrated a 6.2% increase in HDL-C and a 28% increase in large HDL, along with reduced homocysteine levels and increased glutathione. This suggests that such supplement bars can positively impact metabolic biomarkers linked to cardiovascular health.
Conclusion
In summary, various foods and dietary patterns, including lycopene-rich foods, phenol-enriched olive oils, components of the Mediterranean diet, almonds, fruits and vegetables, MediterrAsian diet products, black elderberries, and nutrient-dense supplement bars, have been shown to enhance HDL functionality and improve cardiovascular health. Incorporating these foods into your diet can be a strategic approach to boosting HDL levels and reducing cardiovascular disease risk.
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