Foods to Boost HDL
By: Robert NamTotal Views: 199, Word Count: 523,
Cholesterol is calculated in milligrams per deciliter of blood, shown as mg/gl. LDL or Low density lipoprotein is the bad cholesterol that could lead to stroke and heart disease. Healthy LDL is considered best when at 100 or less. High density lipoprotein or HDL is the good cholesterol which serves as defense against heart diseases. The higher the HDL numbers, the better it is, as per the American Heart Association.
Best HDL numbers are 60 and greater. While the body makes a part of cholesterol, food is the major source. Foods to boost HDL are available in abundance from which you can choose to boost your cholesterol levels.
Niacin
According to the doctors at Mayo clinic, foods rich in niacin could raise HDL levels. Foods to boost HDL include niacin as an important vitamin B that could be taken with or without medicines to lower cholesterol. Niacin is used by the body for energy from carbohydrates as it also helps the digestive and nervous systems. Healthy eyes, skin and hair depend on vitamin B sources of niacin. Foods which contain niacin that help in raising the HDL levels include poultry and meat, nuts, dairy foods, eggs and fish. Several cereals and breads are equipped with niacin as well.
Red Wine
In restraint, HDL levels are increased by red wine to defend the body from heart disease and artery damage. Doctors at Mayo clinic report that researchers think red wine comprises of antioxidants like resveratrol or other flavonoids, the most important component in the alcoholic drink which boosts good cholesterol. In other types of alcohol such as beer and white wine, flavonoids are found in less proportion. Primary research points to the inflammation reduction and blood clotting properties in resveratrol as the key to its capacity to raise HDL cholesterol. Doctors are apprehensive about prescribing alcohol to patients as surplus alcohol consumption is harmful.
Chocolate
The flavonols which are present in cocoa beans work as antioxidants to lessen the risk of artery damage. They are useful in reducing cell damage as well as lowering blood pressure to provide enhanced vascular function. Dark chocolate has a higher content of flavonols as compared to milk chocolate. Doctors suggest eating dark chocolate with a 66% or higher cocoa content to get the maximum benefits.
Just 3 pieces of chocolate a day provide adequate amount of flavonol to help higher HDL and at the same time 3 pieces of chocolate could add as many as 452 calories and must be used with care. Gaining weight is more harmful to heart health and could increase the risk for diabetes, heart disease, high blood pressure, etc., thus canceling out the benefits gained from eating candy.
Lifestyle
Changing your lifestyle would definitely help in boosting your HDL. Use olive oil only, shop at fresh food markets instead of the box store and make it a habit to snack on nuts, berries and grapes instead of processed snack food. An extra benefit of eating foods to boost HDL and avoiding foods with high glycemic value is what can help you to lose weight.
About the Author
Dr. Robert Nam is a well known heart specialist and has done postgraduate training in cardiology at the national heart hospital, the London chest hospital and UCL hospital, London. He was also engaged in research at the national heart and lung institute. Nowadays he is working as a consultant cardiologist at UCL hospital, London.
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