Foods that Increase HDL and Reduce LDL

“Consumption of fruits, vegetables and whole grains is critical to lowering blood cholesterol levels and in turn limits excess cholesterol absorption in the intestines.” According to Net Wellness, “you might be interested in how quickly blood levels of other things change with diet and exercise, since they are all related to heart disease. Insulin and triglyceride levels (in the bloodstream) will fall within two weeks, HDL (high density lipoprotein/’good’ cholesterol) is slightly slower and reductions may take up to 6 weeks (and you may not want to reduce this part of the cholesterol), and LDL (low density lipoprotein/’bad’ cholesterol) is the slowest of all with the maximum reductions taking 3-4 months. ”

Biosynthesis of cholesterol is one way that cholesterol is found in our bodies, however, cholesterol is also taken in from dairy and meat products

Biosynthesis of cholesterol produced in the body’s liver  is key to an individual’s overall health. About 20-25% of cholesterol is made in the liver and its production is needed as:

  • A precursor to bile acids,
  • Assisting in the absorption of fat soluble vitamins A, D, E, K across the digestive tract
  • It plays a part in the synthesis of vitamin D,  estrogen, testosterone, progesterone and other various hormones.
  • Properly structures membranes allowing for the function of proton, hydrogen and sodium ions. The insulation of the brain’s myelin sheath also comes from cholesterol and maintains the proper conduction of impulses.

Cholesterol comes from the Greek language; chole (bile), stereos (solid), -ol (AN alcohol referred to as an organic substance, such as a waxy steroid or fat) 

Not all fats are created equal. Fats found in fried foods and baked goods should be eaten in lesser amounts. Aim for including healthy oils that come from vegetables, seeds and nuts

There is little use for animal cholesterol which comes from dairy, meat and fish products. Cholesterol from animals is responsible for increasing LDL cholesterol known as the non-healthy cholesterol, leading to blocked or hardening of arteries.

Plants have very little cholesterol which comes from phytosterols,  (flax seed, peanuts and olives), responsible for competing with LDL cholesterol and reducing it’s negative impact on the body.

HDL is a healthy cholesterol needed to keep our hormones, organs, muscles, veins and arteries operating properly. It works as a sponge, collecting loose cholesterol within the blood stream.

Consumption of fruits, vegetables and whole grains is critical to lowering blood cholesterol levels and in turn limits excess cholesterol absorption in the intestines.

FRUIT 4 servings/day Great for Reduction of LDL Cholesterol and Increase HDL Cholesterol:

  • blueberries
  • apples
  • prunes
  • pears
  • plums
  • apricots

Choose fruits whose skin can be eaten. Eating fruits with membranes or seeds are also helpful for reduction of LDL and increase of HDL cholesterol:

  • oranges
  • grapefruit
  • pomegranates

VEGGIES 5 servings/day Great for Reduction of LDL and increase HDL Cholesterol: Any leafy green, introducing roughage into the diet:

  • Avocado
  • broccoli
  • lentils/legumes
  • rapini
  • kale
  • collard greens
  • spinach
  • lettuce
  • zucchini

WHOLE GRAINS promoting soluble fiber: 

  • 1 cup of oatmeal
  • Seeds: flax, pumpkin or sunflower seeds added to salads
  •  add barley to soups.

Cholesterol from meat is linked to increased LDL cholesterol overtime and should be consumed in moderation. 4 ounces twice a day is considered sufficient. LDL cholesterol should be less than 100

 Fish, Lean Meat, Poultry 2 servings/day. 3-4 ounces per serving. Eat more Fish which contains healthy omega 3  oils such as;

  • Mackerel
  • Salmon
  • Sardines
  • Anchovies

Nuts about 1 tsp 4 times a week.  (Monounsaturated fats.)

  • Almonds
  • Chestnuts
  • Hazelnuts
  • Pecans
  • Pistacchios
  • Walnuts

Cholesterol from phytosterols found in seeds and olives is considered effective in lowering LDL cholesterol and known to be linked to healthy cholesterol or HDL which should be measured between 40-60.

OILS 2 tbsp per day Extra Virgin Olive Oil is a monounsaturated fat and contributes to raising HDL (healthy cholesterol) and causes LDL cholesterol to be reduced.
Water 8 glasses / day

LDL is an unhealthy cholesterol only when it becomes oxidized.  Oxidation of LDL is due to free radicals floating around in our body which are  O+ broken off from degenerating protein called homocysteine. The positively charged oxygen then attaches itself to LDL cholesterol and plaque begins to form in your arteries and veins. Hence forth, why anti-oxidants from fruit and vegetables need to be a part of ones daily intake, to clean up the free radicals.

LDL cholesterol is established through our nutrition,  it is found in trans fats and animal fat.  Trans fats or elaidic acid, is defined as a carbon within a molecule that has been transcended, commonly through hydrogenation of oils, making the trans fat “plastic like” within arteries and veins.  Trans fats are found in margarine, shortening, cookies, and oil-frying.

Animal fats, or saturated fats, are found in milk, butter, cheese, ice cream, meats, poultry, pork and fish.  Although we need a certain amount of meats for vitamin B and fish for Omega-3, they should be consumed in small amounts 3-4 ounce (84-112 g) servings, twice a day.

3 Effective Steps to Increase HDL

  1. Walk 30-60 minutes five times a week for a total of 2 1/2 hours per week.  Walking twice a day for 20-30 minutes each time will increase your metabolism, strengthen bones, muscles and keep your heart pumping…increasing the HDL cholesterol, which removes LDL cholesterol from your arteries.
    z’From an overall health promoting angle it is advisable to endeavor to have 2-3 bowel movements per day to eliminated waste, toxins and cholesterol from your system. For everyday that goes by without having a bowel movement, the toxins are reabsorbed.”
  2. Consume foods that increase HDL levels:  Extra Virgin Olive Oil, Canola and vegetable oils, Walnuts, Fish and fiber,  which are Fruit and Vegetables . Shoot for a total of 4 1/2 cups servings a day of fruits and vegetables.  Please refer to:  Daily Serving Guidelines.
  3. Beverages that assist in increasing HDL levels: Cleanse your body with water and lemon water  throughout the day.  Wine and alcohol in moderation; 1 glass for a woman, 2 glasses for a man.

By: K. Crocker

References:

3 thoughts on “Foods that Increase HDL and Reduce LDL”

  1. I like the article, the only point I would argue is that we “need” meat

    b vitamins are plentiful minus b12 which is produced ONLY by bacteria and some yeast (there is no true animal source, there is no plant source, but you’ve got a factory for b12’s in your intestines if you’re able to absorb them)

    Omega’s are available in Avocado, Olives, many nuts, hemp seeds, and some leafy greens

  2. Thank you for visiting Eat Know How. While it is true that many vegans look for ways to supplement Vitamin B 12, some of the problems that vegans begin to encounter are: Hariloss, tiredness, breathlessness, listlessness, pallor, and poor resistance to infection. Other symptoms can include a smooth, sore tongue and menstrual disorders.
    Vitamin B12 is a member of the vitamin B complex. It contains cobalt, and so is also known as cobalamin. It is exclusively synthesised by bacteria and is found primarily in meat, eggs and dairy products.
    Furthermore, in response to your statement, there has been considerable research into proposed plant sources of vitamin B12. Fermented soya products, seaweeds, and algae such as spirulina have all been suggested as containing significant B12. However, the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources.
    GOing back to my original statement that many vegan foods are supplemented with B12. Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children. Additionally, deficiency can cause anaemia. Lack of Vitamin B12 has been shown to degenerate nerve fibres andcausing irreversible neurological damage.
    I recommend AT LEAST 2 servings of meat or eggs or dairy products every day. 1 serving is the equivalent of 3 ounces or 84 grams. 1 egg=1 serving. Cheese is 1 ounce or 28 grams= 1 serving. 1 glass of milk=1 serving.
    Please visit Eat Know How again! https://eatknowhow.wordpress.com

  3. Eating more polyunsaturated fats decrease cholesterol, especially HDL. Saturated fats also increase cholesterol, both LDL and HDL. Medium chain triglycerides, such as those found in coconut oil also increase cholesterol, primarily HDL. The recommendation to decrease red meat is also unfounded. The primary fatty acid in beef fat is the same one in olive oil (e.g. oleic acid). One of the saturated fatty acids in beef fat is stearic acid, which is converted to oleic acid by the body.

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