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:

Nutrition to lower LDL, increase HDL Cholesterol

Cholesterol Reducing Foods

Plenty of fruits, vegetables, whole grains, and extra virgin olive oil are heart healthy and can be utilized to reduce cholesterol. By changing the way you eat total cholesterol can be reduced by 5 to 10 percent. Eat foods in which the skins can be consumed too. Consider the importance of monounsaturated fats like nuts and certain oils (replacing saturated fats all animal products: ice cream, butter, dressings.)

The soluble fiber found in fruits and veggies reduces absorption of cholesterol in your intestines, then binds bile (which contains cholesterol) and dietary cholesterol so that the body excretes it.

FRUIT 4 servings/day Great for Reduction: apples, prunes, pears, plum, apricots. Choose fruits whose skin can be eaten. Fruits with membranes or seeds are also helpful: oranges, grapefruit, pomegranates.

VEGGIES 5 servings/day Great for Reduction: Any leafy green, introducing roughage into the diet: broccoli, rapini, kale, collard greens, spinach, lettuce. Other helpful vegetables: avocado, garlic, beans. Soluble fiber.

WHOLE GRAINS 7-8 serving /day (1 serving size is 1 ounce) also Barley and Oats, Bran, Flaxseed!!! Soluble fiber.
Fish, Lean Meat, Poultry 2 servings/day. 3-4 ounces per serving (Eat more Fish which contains healthy omega 3 and 6 oils.)
Nuts about 1 tbsp 4 times a week. Walnuts, Almonds. (Monounsaturated fats.)
OILS 3 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

REDUCE LDL (Lousy Cholesterol)

The best way to reduce LDL and triglyceride levels is through Aerobic Exercise. By doing so you are telling your body what to do with the extra calories and creating healthy blood flow in your blody. This can be done by swimming, walking, jogging, rollerbladding. The idea is to move cholesterol deposits by increasing your heart rate, which will in turn cause blood vessels to dialate and blood to push through the body.

Reduce bread servings to 6 servings a day and alcohol consumption to every other day can both play a factor in reducing triglyceride levels.

Increase HDL (Healthy Cholesterol)

Food choices also play a critical part in reducing LDL and increasing HDL including substituting new flavors for old preferences; replacing dressing with extra virgin olive oil, seeds and pepper to your salads, providing your vessels with the necessary elasticity that they need (healthy mono and poly unsaturated fats.) Since oils are are fluid at room temperature  they will not clot your arteries the way that saturated fats found in butters and dressings will. Pan fried chicken with a small amount of canola oil, then turned in garlic, Marsala, seasoned with spices introduces potassium, and vasoldilators allicin and a touch of alcohol to open vessels and allow nutrients to function and remove unwanted blockage.

Its your body, Know the Healing Power of Food and make choices to improve your health for a living a longer and stronger life.  

By: Kimberly Crocker

For more information:

http://www.mayoclinic.com/health/cholesterol/CL00002

http://www.bddiabetes.com/us/main.aspx?cat=1&id=496