Foods to increase hdl
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Foods to Increase HDL: A Comprehensive Review
High-density lipoprotein (HDL) 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 cardiovascular risk. This article synthesizes current research on dietary strategies to enhance HDL levels and functionality.
Virgin Olive Oil and HDL Functionality
Virgin olive oil, particularly when enriched with phenolic compounds, has been shown to improve HDL functionality. Studies indicate that consuming virgin olive oil can increase HDL antioxidant content, particularly α-tocopherol, which is a key antioxidant in HDL. Additionally, regular consumption of virgin olive oil is associated with improved cholesterol efflux capacity, a critical function of HDL .
Nuts and HDL Improvement
Nuts, such as almonds, have been found to positively influence HDL levels and functionality. Incorporating almonds into the diet can increase α-1 HDL and improve cholesterol efflux, particularly in normal-weight individuals with elevated LDL cholesterol. Similarly, other nuts like walnuts and hazelnuts have been associated with small to moderate improvements in HDL levels.
Legumes and Whole Grains
Legumes and whole grains are also beneficial for HDL functionality. Increased consumption of legumes is linked to higher paraoxonase-1 (PON-1) activity and reduced cholesteryl ester transfer protein (CETP) activity, both of which enhance HDL's protective roles. Whole grains contribute to improved cholesterol efflux capacity, further supporting HDL's function in cardiovascular health.
Fish and Omega-3 Fatty Acids
Fish, rich in omega-3 fatty acids, has been shown to improve HDL functionality by increasing PON-1 activity and reducing CETP activity. These changes enhance HDL's anti-inflammatory and antioxidant properties, making fish a valuable addition to a heart-healthy diet.
Lycopene-Rich Foods
Lycopene, found in tomato-based foods, has been demonstrated to enhance HDL functionality. Lycopene consumption increases PON-1 activity and reduces HDL-associated inflammation, without altering lipoprotein size and distribution. This makes lycopene-rich foods a potent dietary option for improving HDL function.
Fruits and Vegetables
Increased intake of fruits and vegetables has been shown to augment the carotenoid content in HDL and enhance the activities of PON-1 and lecithin cholesterol acyltransferase (LCAT), particularly in individuals with type 2 diabetes. These changes contribute to the antioxidant properties of HDL, enhancing its cardioprotective roles.
Açaí and HDL Metabolism
Açaí, a fruit native to the Brazilian Amazon, has been found to improve HDL metabolism and antioxidant defenses. Consumption of açaí increases apo A-I levels and the transfer of cholesteryl esters to HDL, suggesting an improvement in HDL functionality.
Mediterranean Diet
The Mediterranean diet, which includes a variety of cardioprotective foods such as olive oil, nuts, whole grains, legumes, and fish, has been extensively studied for its benefits on HDL functionality. This diet is particularly effective when supplemented with extra virgin olive oil rich in phenolic compounds, which markedly improve HDL metrics and reduce cardiovascular disease risk .
Conclusion
Incorporating specific foods into the diet can significantly enhance HDL levels and functionality. Virgin olive oil, nuts, legumes, whole grains, fish, lycopene-rich foods, fruits, vegetables, and açaí are all effective in improving various aspects of HDL function. Adopting a Mediterranean diet, which combines many of these foods, can provide comprehensive cardiovascular benefits. By focusing on these dietary strategies, individuals can improve their HDL functionality and reduce their risk of cardiovascular diseases.
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