Boosting “Good” Cholesterol Begins with Diet

Most of the time when we talk about cholesterol, we talk about trying to avoid the consequences associated with having high cholesterol. Our bodies need cholesterol to make hormones and build cells, but too much carries a risk of coronary artery disease. Cholesterol travels on proteins called lipoproteins to move throughout the body. Low-density lipoprotein (LDL) is what we typically refer to as our “bad” cholesterol which is known to build up on the walls of our blood vessels and cause problems. Whereas high-density lipoprotein (HDL) or “good” cholesterol can scoop up that undesirable cholesterol and return it to the liver where it can be removed from the body. Managing our cholesterol means not only working to keep our LDL lowered but working to increase our HDL levels.

Eating a healthy diet can help raise our HDL levels. The American Heart Association classifies men with < 40 mg/dL and women with < 50 mg/dL of HDL cholesterol as having low HDL cholesterol. Therefore, we should strive to be above this level with the common recommendations falling around 60 mg/dL as desirable. The focus should be on eating good or unsaturated fats, many of which contain omega-3 fatty acids. These foods include salmon or other fatty fish, flax seeds, nuts, avocado, and olive oil. The intake of saturated fats, found in fatty cuts of meats, cheeses, butter, deep-fried foods, and many processed baked goods should be limited as they can increase LDL and lower HDL levels. Choosing whole grains, whole grain bread and pasta, oatmeal, beans, fruits, and vegetables can help increase our overall fiber intake. Research shows increasing dietary fiber intake increases HDL cholesterol. Not only that, but some types of fiber also reduce the amount of cholesterol we absorb from foods and help remove it from the body, which reduces our LDL cholesterol. Physical activity works quite the same as dietary change when it comes to the beneficial combination of both improving HDL and decreasing LDL levels. The research indicates that exercise helps increase the amount of HDL we produce and causes some other changes that may interfere with LDL’s ability to get into smaller blood vessels, reducing LDL levels. Aim for about 30 minutes of moderate exercise each day. If you are new to exercise, talk to your doctor first. You may find it more manageable to start with smaller amounts of time and add more slowly over the week before you tackle daily exercise.

Your doctor may test your blood and find that you are at risk and suggest some changes. Unfortunately for others, there are no warning signs until a heart attack or stroke occurs. Whether you are being proactive or reactive, most individuals can make changes to help manage cholesterol through diet and lifestyle. We are often most successful when we pick small things to change and add in more changes as we create our new normal habits. If you feel overwhelmed tackling this yourself, ask your doctor for a referral to a dietitian.

Andrea Reed, MPS, RDN, LDN, is a freelance dietitian with a background in agricultural sciences. Growing up in the outdoors of Pennsylvania inspired her to include agricultural education in her nutrition counseling and is the focus of her writing. To find out more about Reed Nutrition visit https://reedrdn.com

The Cercus reserves all reproduction rights, including the right to claim statutory copyright, in the above published Work . The Work may not be photographed, sketched, painted, or reproduced in any manner whatsoever without the express, written consent of The Cercus