Hdl good cholesterol foods
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These studies suggest that consuming virgin olive oil, nuts, legumes, whole grains, fish, almonds, phenol-enriched olive oils, lycopene-rich foods, and following a Mediterranean diet can improve HDL cholesterol levels and functionality.
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Foods That Improve HDL (Good) Cholesterol Levels
High-density lipoprotein (HDL) cholesterol is often referred to as "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Increasing HDL levels can reduce the risk of cardiovascular diseases. Here are some foods that have been shown to improve HDL cholesterol levels and their functions.
Virgin Olive Oil and Phenol-Enriched Olive Oils
Virgin Olive Oil
Virgin olive oil is a staple in the Mediterranean diet and has been associated with improved HDL functionality. Increased consumption of virgin olive oil (10 g/day) has been linked to enhanced cholesterol efflux capacity, which is a key function of HDL in removing cholesterol from cells.
Phenol-Enriched Olive Oils
Phenol-enriched olive oils, particularly those enriched with their own phenolic compounds and additional antioxidants from thyme, have been shown to improve HDL antioxidant content. This enhancement is crucial for protecting HDL from oxidative damage, thereby maintaining its functionality.
Nuts: Almonds and Mixed Nuts
Almonds
Incorporating almonds into a cholesterol-lowering diet can improve HDL subspecies and cholesterol efflux capacity. A study found that consuming 43 g of almonds per day increased the levels of α-1 HDL, a beneficial HDL subspecies, and improved cholesterol efflux in normal-weight individuals with elevated LDL cholesterol.
Mixed Nuts
A Mediterranean diet enriched with nuts, such as walnuts and almonds, has been shown to improve HDL functions, including cholesterol efflux capacity and antioxidant properties. This diet also increased the percentage of large HDL particles, which are more effective in cholesterol transport.
Legumes and Whole Grains
Legumes
Legumes, including beans and lentils, have been associated with increased paraoxonase-1 activity, an enzyme linked to HDL's antioxidant properties. Increased legume intake also reduces cholesteryl ester transfer protein (CETP) activity, which can improve HDL functionality.
Whole Grains
Whole grains, such as oats and barley, contribute to improved cholesterol efflux capacity. Consuming 25 g/day of whole grains has been linked to better HDL functionality, making them a valuable addition to a heart-healthy diet.
Fish
Fish, particularly those rich in omega-3 fatty acids like salmon and mackerel, have been shown to enhance HDL functions. Increased fish consumption is associated with higher paraoxonase-1 activity and reduced CETP activity, which can improve HDL's role in cholesterol transport.
Lycopene-Rich Foods
Lycopene, found in tomatoes and other red fruits, can significantly enhance HDL functionality. A diet rich in lycopene has been shown to increase paraoxonase-1 activity and reduce inflammation associated with HDL, thereby improving its protective functions.
Soy Foods
Soy foods, particularly for individuals who can produce equol (a metabolite of soy isoflavones), have been shown to maintain higher HDL cholesterol levels. This effect is particularly beneficial for about 35% of the population who are equol producers.
Conclusion
Incorporating these foods into your diet can significantly improve HDL cholesterol levels and their functions, contributing to better cardiovascular health. Virgin olive oil, nuts, legumes, whole grains, fish, lycopene-rich foods, and soy products are all excellent choices for enhancing HDL functionality and reducing the risk of heart disease.
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