A common question people ask is how to raise their good cholesterol. Many are aware that high readings for bad cholesterol can lead to dangerous plaque build-up, heart disease and stroke. HDL levels less than 40 mg/dL are also an indicator for risk of heart disease. HDL scours the walls of blood vessels, sweeping away excess fat and cholesterol in the blood and carries it back to the liver for processing, preventing plaque build-up. Higher HDL levels are important to keep bad cholesterol in check. Besides exercise, which is one of the most effective methods to raise good cholesterol, a number of foods can also be beneficial to increase HDL.
Sunflower seeds, flaxseeds, almonds, peanuts, cashews, pecans and walnuts are all excellent sources of heart-healthy oils for raising HDL levels. Once thought of as unhealthy because of the fat content of nuts and seeds, science is now showing that the monounsaturated fats are indeed very healthy. They are loaded with nutrients and fiber, making seeds and nuts an excellent food for any diet. Studies have shown that 30 grams of walnuts, 2.5 ounces of almonds or eating a small handful of sunflower seeds is beneficial to raise good cholesterol 8 to 12% when included as a daily part of your diet. In diets where 35% of the diet were from fats from seeds and nuts, participants lowered LDL, raised HDL and lost excess weight significantly.
Avocados are loaded with healthy fats. For years we have been told that avocadoes were simply too fattening. In fact, they are loaded with healthy nutrients and contribute to healthy HDL levels and a reduced waistline.
Soluble fiber found in beans and oats help reduce LDL and raise HDL. Black beans, lima beans, soybeans and kidney beans are excellent sources of fiber. Oat bran and oatmeal have been shown in study after study to promote very healthy cholesterol levels. One study, in which participants ate one oat cookie daily for 60 days, resulted in a 20% drop in LDL and a several point increase in HDL.
Orange juice and cranberry juice have also been shown to be beneficial. The hesperidin in orange zest and flavonoids in the skin of cranberries are a great source for controlling cholesterol. Omega-3 fatty acids in cold-water fish, such as salmon, tuna and mackerel are excellent for raising HDL. Even better are the more easily digested and assimilated.
Omega-3 fatty acids in flaxseed oil and borage oils. When my HDL only measured 32 mg/dL, I took a 1,000 gram capsule twice a day to raise my HDL, with substantial results within a short period.
Magnesium rich foods such as spinach, yams, potatoes, bananas and seaweed have been shown to both help raise good cholesterol, lower blood pressure, lower blood sugar levels and lower blood fats Whole grains and many of the foods above, such as seeds, nuts and avocadoes are also superior sources of magnesium.
Virgin coconut oil is the only truly natural oil. It is produced in fresh coconuts and is simply separated from the coconut meat and coconut milk by skimming the oil off the top of the three layers as they naturally separate. The lauric acid fortifies the immune system and acts as a natural cholesterol stabilizer. The medium chain saturated fats do not contribute to cholesterol, are easily digested by the body and a very good source of energy.
Including the above foods in your diet will stabilize cholesterol in your blood, lowering LDL and raising HDL. All are very healthy, nutrient-filled foods. You will find that not only will your cholesterol equalize, but blood pressure, excess fat storage and blood sugar will stabilize as well. Regularly including these foods in your diet won’t leave much room for unhealthy foods in your diet as you enjoy a much healthier life.