The term “cholesterol” is thrown around a lot and you’re not alone if it makes you feel a little confused. From the low-fat diet era to the current day keto-lovers, there seems to be mixed messaging around cholesterol and how it impacts your health.
For starters, let’s define it. According to the National Library of Medicine’s resource,MedlinePlus, cholesterol is a fat-like substance in our blood that our body needs to help make hormones, produce vitamin D, digest food and more. Since it’s fat-like and waxy in texture, too much cholesterol in our blood can lead to plaque formation and narrowing of our blood vessels, which can lead to heart disease.
But not all cholesterols are the same. There are two main types: low-density lipoproteins (LDLs) and high-density lipoproteins (HDLs). LDLs are often referred to as “bad” or “lousy” cholesterol, as they are more likely to accumulate in our blood vessels. HDLs are coined the “good” or “helpful” cholesterol because they pick up excess cholesterol in the blood, including LDLs, and bring it to the liver where it can be broken down and excreted.
Contrary to what we used to think, eating foods that contain cholesterol—such as eggs and butter—does not impact our blood cholesterol directly. Turns out it’seating too much added sugars, refined grains and trans fatsthat have the greatest impact on increasing the cholesterol levels in our bodies.
Some foods canlower your “bad” (LDL) cholesteroland help boost your “good” or HDL cholesterol. Read through the list below and find out how you can incorporate more of these foods into your daily diet.
Boosting Your Good Cholesterol Levels Could Reduce Inflammation—Here’s How to Do It
Pictured Recipe:Salmon & Quinoa Bowls with Green Beans, Olives & Feta
1. Olive Oil
Olive oilis a staple of the Mediterranean diet for good reason. It is full of the anti-inflammatory compound, oleic acid, which can help boost HDL cholesterol levels and lower the risk of heart disease. Research published in 2019 in theJournal of the Science of Food and Agriculturealso suggests that the compound, elenolide, found in olive oils, especially high-quality olive oils, helps prevent high blood pressure and lowers the risk of heart disease and stroke. Use olive oil for cooking,salad dressings, drizzling over dishes or for dipping bread in.
2. Salmon
Along with being delicious, salmon is full of heart-healthyomega-3 fatty acids. Omega-3 fatty acids help boost the HDL cholesterol in your blood, which can lower your risk for heart disease. To reap the cholesterol-improving benefits, try our deliciousHoney-Garlic SalmonandSalmon with Sun-Dried Tomato Cream Sauce. If fish is not your thing, there are plenty ofvegan sources of omega-3sas well like walnuts, chia seeds and canola oil.
3. Beans & Legumes
One important ingredient in boosting your HDL cholesterol levels is getting enoughsoluble fiber. Soluble fiber can help block the absorption of LDL cholesterol, leading to a healthier ratio of HDL to LDL cholesterol.Beans and legumesare excellent sources of soluble fiber and B vitamins that keep our heart functioning at its best. Not to mention, beans are versatile in shape, size and flavor and are super affordable, making them great for any budget or occasion. They can be used in everything fromcasserolestotacos.
4. Avocado
They may be famous for how they can upgrade yourtoast, but avocados have some impressiveheart-healthy benefits. Avocados are packed with healthy monounsaturated fats and fiber. This combo of nutrients allows avocados to help clean out LDL cholesterol while boosting HDL cholesterol levels. You can use avocados for more than justguacamole, too. Try them in this savoryAvocado Hummusor in a sweet and creamySpinach-Avocado Smoothie.
5. Whole Grains
6. Nuts & Seeds
When it comes to heart health, nuts and seeds have it going on.Nuts are packedwith healthy unsaturated fats and fiber to help keep your cholesterol levels in check. Seeds likechia seedsare also packed with omega-3 fatty acids for even more HDL-boosting benefits. Top your salad with pumpkin seeds,add walnuts on top of oatsor blend almonds into a delicious pecan-almond butter to reap the benefits.
7. Berries
Boosting your fiber intake is a great way to improve your cholesterol levels, and berries are some of the most high-fiber fruits around. The combination of antioxidants and fiber in berries likeraspberriesandblueberrieshelps keep LDL cholesterol in check while increasing the ratio of HDL cholesterol. Plus, berries are a delicious way to up your fruit intake. Stir them into a yogurt parfait orsmoothie, or top a salad with them for a sweet flavor boost.
Bottom Line
There are several factors that play a role in heart health and cholesterol levels, including physical activity, family history and more. A healthy, balanced eating pattern also plays an important role. These heart-healthy foods make it easy to boost your “good” HDL cholesterol levels while keeping your “bad” LDL cholesterol levels in check. For more, check out ourCholesterol Diet Center.
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