You’ve probably heard a lot about cholesterol and might be wondering what all the fuss is about. If the terms LDL and HDL sound like alphabet soup to you, you’re not alone! Understanding cholesterol and its impact on your health doesn’t have to be confusing. Let’s break it down in simple terms so you can feel confident about managing your cholesterol levels and making healthier food choices.

Types of Cholesterol

To start, it’s important to know that not all cholesterol is created equal. LDL, or low-density lipoprotein, is often referred to as "bad" cholesterol. This is because LDL carries cholesterol from the liver to your arteries, where it can build up and form plaques. Over time, this buildup can narrow your arteries and increase your risk of heart disease and stroke.

On the flip side, HDL, or high-density lipoprotein, is known as "good" cholesterol. HDL helps keep your heart healthy by picking up excess cholesterol from your arteries and transporting it back to the liver. There, it can be processed and removed from your body. Essentially, HDL helps clear out the cholesterol that could otherwise cause blockages. The goal is to have higher levels of HDL and lower levels of LDL to keep your heart in good shape.

What Are Healthy Cholesterol Levels?

Keeping track of your cholesterol levels is crucial for maintaining a healthy heart. According to the American Heart Association these are the recommended cholesterol levels for maintaining heart health:

Total Cholesterol:

• Desirable: Less than 200 mg/dL
• High: 240 mg/dL and above

Low-Density Lipoprotein (LDL) “bad” Cholesterol:

• Desirable: Less than 100 mg/dL
• High: 160-189 mg/dL

High-Density Lipoprotein (HDL) “good” Cholesterol:

• Low (which is a risk factor for heart disease): Less than 40 mg/dL
• High (which is considered protective against heart disease): 60 mg/dL and above

Balancing these cholesterol levels is key, and you can do so through a mix of healthy eating, regular exercise, and, if needed, medication. By understanding these basics, you’re already on your way to better heart health!

[READ: Natural Remedies for High Cholesterol] 

But what about Triglycerides?

Triglycerides are energy stores in the body created from excess caloric intake. High triglyceride levels increase the risk of atherosclerosis (hardening of the arteries), which increase the risk of stroke, heart attacks, and pancreatitis. Your doctor will usually test for triglyceride levels when also testing for your cholesterol levels in a “lipid panel”.

Fortunately, implementing regular exercise, a low sugar/carbohydrate diet, a low saturated fat diet, weight loss, the use of certain medications and omega-3, and avoiding alcohol will decrease triglycerides, LDL cholesterol, and increase HDL cholesterol resulting in decreased risk of heart disease. The key number to strive for normal triglyceride levels is less than 150 mg/dL. High levels are above 200 mg/dL. 

Foods That Help Increase HDL “Good” Cholesterol Levels

When it comes to boosting your HDL cholesterol, also known as "good" cholesterol, adding certain foods and supplements to your diet can make a positive difference. Let’s take a closer look at how some specific options might help you achieve better cholesterol balance.

Artichokes

Artichokes, especially in the form of leaf extract or concentrated juice capsules, can be a helpful addition to your diet for managing cholesterol levels. 

A review article looking into 14 research studies found that adding artichoke juice to a daily diet helped lower total cholesterol by about 18.04 points and lower “bad” cholesterol by 1.75 points. Another clinical study found that artichoke helped reduce “bad” cholesterol by about 11% and raised “good” cholesterol by about 10%.

So, if you’re looking for a natural way to support your heart health, artichokes might be worth considering!

Avocados

Avocados, they aren’t just a tasty part of your brunch, they offer big benefits for heart health. They are rich in healthy fats, which can help lower total and “bad” cholesterol while boosting “good” cholesterol.

One study found that an avocado-rich diet lowered “bad” cholesterol by 22% and increased “good” cholesterol by 11%. Another study noted that avocados can lower both “good” and “bad” cholesterol, but still help maintain a healthy cholesterol balance.

So, whether you enjoy them in salads, smoothies, or on their own, avocados are a tasty and nutritious way to support your heart health. 

English Walnuts

English walnuts are a tasty way to support your cholesterol health, packed with beneficial fats. 

A randomized clinical trial showed that adding walnuts to your daily diet can lower “bad” cholesterol by 5.9% and total cholesterol by 4.1%. Another study found that walnuts in a low-fat diet improved “bad” cholesterol by 10% and “good” cholesterol by 20% in people with type 2 diabetes. While they may not drastically change “bad” cholesterol levels on their own, including walnuts in your diet can be a heart-healthy choice. 

Enjoy them in moderation and consult your healthcare provider to see if they fit into your health plan.

Indian Gooseberries: 

Indian gooseberry, or amla, may be one of the less familiar entries on this list but it’s just as promising for managing cholesterol levels. Note that they can be eaten raw but are a bit of an acquired taste due to their bitterness. They're often used in chutneys and candies. 

Studies have shown that consuming Indian gooseberry in forms like fruit extract or powder can considerably lower total cholesterol by about 39 points, “bad” cholesterol by 15-34 points, and triglycerides by 22-52 points. While its impact on “good” cholesterol varies, making Indian gooseberry a daily habit can be particularly effective for those with high triglycerides. For example, another study found that taking amla extract twice a day reduced triglycerides by 34% and LDL cholesterol by 20%. 

Including this fruit in your diet could be a valuable addition to your cholesterol management plan.

Macadamia Nuts

Macadamia nuts, when they aren’t covered in chocolate, are a delicious and heart-healthy addition to your diet, known for modestly reducing total cholesterol and “bad” cholesterol while potentially boosting “good” cholesterol. 

Clinical trials show that eating these nuts daily can lower total cholesterol by about 3% and “bad” cholesterol by 5.3%, with an increase in “good” cholesterol by 7.9%. When combined with a low-fat diet, the reductions in total and “bad” cholesterol can be even more significant, around 9%. 

Including macadamia nuts in your diet could be a slightly luxurious way to support your heart health.

Sage

Sage is mostly seen during thanksgiving where it’s part of many turkey and stuffing recipes. In regular usage, it might raise HDL cholesterol levels. 

Studies have shown that taking sage leaf extract can significantly lower “bad” cholesterol (LDL) and triglycerides, while increasing “good” cholesterol (HDL). A double-blind placebo-controlled clinical trial found a reduction in LDL by about 20% and an increase in HDL by the same percentage, while another noted even more dramatic improvements, with a 36% drop in LDL and a 56% decrease in triglycerides, alongside a 28% rise in HDL. 

Adding sage to your diet might be a natural way to support your heart health.

Fatty Fish

Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, particularly DHA, which can significantly benefit your cholesterol and triglyceride levels. Double-blind, randomized, placebo-controlled trials show that incorporating DHA from fatty fish can raise “good” cholesterol (HDL) by about 29% and lower triglycerides by around 24%. 

While there might be a slight increase in “bad” cholesterol (LDL), the overall benefits for heart health are such that many doctors emphasize fatty fish as part of a healthy diet. 

[READ: 10 Healthy Fish to Eat and 5 You Shouldn’t] 

Understanding Niacin and its Impact on Cholesterol

Let’s talk about niacin, also known as vitamin B3, and its role in managing cholesterol. While niacin naturally occurs in foods like meat, fish, and green vegetables, it can also be made by your body from tryptophan, an amino acid in protein-rich foods. 

When it comes to cholesterol, niacin is quite effective at boosting HDL, the “good” cholesterol, by 15-35%, which helps remove excess cholesterol and triglycerides from your bloodstream. On top of that, it can also modestly lower LDL, the “bad” cholesterol, by about 5-25%. While niacin might not pack the HDL-boosting potency of some other remedies, it can still be an important part of one’s heart health plan. 

What Foods are Rich in Niacin?

While your body can produce a small amount of niacin, the bulk of it should come from your diet. Here’s a look at some of the best sources of niacin to help you boost your HDL (good) cholesterol levels and manage your overall health:

• Fish: Tuna, salmon, and mackerel are fantastic sources of niacin and are great additions to a heart-healthy diet.
• Poultry: Chicken and turkey, particularly the breast meat, are high in niacin. They’re also versatile and easy to include in various meals.
• Fortified Cereals: Many breakfast cereals are fortified with niacin and other essential vitamins and minerals, making them a convenient option for boosting your intake.
• Green Vegetables: Leafy greens like spinach and kale contain niacin, though they offer it in smaller amounts compared to animal products.
• Cereal Grains: Whole grains and products made from them, such as whole wheat bread and brown rice, are good sources of niacin.
• Dairy Products: Milk, cheese, and yogurt not only provide niacin but also contain tryptophan, an amino acid that your body can convert into niacin.
• Eggs: Both the whites and yolks of eggs contain niacin and tryptophan, making them a nutritious addition to your diet.

Having the right mix of these foods in your diet can move the needle towards healthier HDL cholesterol levels. The right mix is important, so consult a dietitian or your doctor for optimal results. 

What Else Can I Do to Boost My HDL Cholesterol Levels?

When it comes to managing your cholesterol levels, exercise plays a crucial role, especially in boosting high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol. Here’s how exercise can impact your HDL levels and overall heart health:

Aerobic Exercise Benefits: Aerobic exercise—think activities like jogging, cycling, or swimming—is known for its positive effects on your cholesterol profile. Regular aerobic exercise can help raise your HDL cholesterol, which is fantastic for your cardiovascular health. Overall, aerobic exercise is a proven way to improve HDL function and contribute to a healthier heart.

Effect of Short Term vs. Long Term Exercise: You might wonder whether it’s better to do a lot of exercise in one go or to spread it out over time. Generally, the benefits of exercise on cholesterol levels, triglyceride levels and vascular function are more noticeable with regular, consistent activity. Short bursts of exercise might give you a quick boost, but the long-term benefits come from sticking to a regular exercise routine. This long-term effort is key for improving your HDL levels and supporting overall cardiovascular health.

The Benefits of an Active Lifestyle: Even small, consistent improvements in your activity level can make a big difference in your health. It might seem like a lot of work to stay active but those better HDL levels and improved blood vessel function are well worth it. So, let’s make staying active a part of your routine and enjoy the many rewards it contributes to your well-being!

Which Foods to AVOID for Better HDL Cholesterol

To keep your HDL (the "good" cholesterol) levels high and your heart healthy, it’s important to watch what you eat. Some foods can bring down your HDL levels or harm your overall cholesterol profile. Here’s a handy guide on what to avoid:

• Foods High in Saturated Fats: Saturated fats can lower your HDL cholesterol, so it’s best to cut back on these. You’ll find saturated fats in fatty cuts of meat (like ribeye steak), full-fat dairy products (such as whole milk and cheese), and processed meats (like sausages and bacon).
• Foods High in Trans Fats: Trans fats are particularly bad for your cholesterol and triglyceride levels. They’re found in many fried foods, baked goods (like cakes and cookies), and packaged snacks (such as chips and crackers).
• Refined Carbohydrates and Sugars: Refined carbs and sugars, like those found in sugary drinks (soda and sweetened coffee), snacks (candy and pastries), and white bread or pasta, can also lower HDL cholesterol. Opt for whole grains and natural sweeteners instead and watch out for hidden sugars in processed foods.
• Ultra Processed Foods: Fast food and convenience meals often come with high levels of unhealthy fats, sugars, and salt. These can all contribute to lower HDL cholesterol and poor heart health. Whenever possible, try to cook fresh meals at home with whole ingredients.
• Excessive Salt Intake: Too much salt, often hidden in salty snacks and processed foods, can harm your heart and cholesterol levels. 
• Excessive Alcohol Consumption: Drinking in moderation, if at all, is imperative. Excessive alcohol intake can be detrimental to heart health as well as health of other major organs. Limit alcohol intake to maintain healthy HDL levels and support your cardiovascular system.

By avoiding these foods and making smarter choices, you’ll be on your way to keeping your HDL levels up and supporting your heart health. Let’s make these adjustments together for a healthier, happier you!

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Bottom Line

Keeping your high-density lipoprotein (HDL) cholesterol levels high is key for a healthy heart. To boost your HDL, try incorporating foods from this list into your meals. Herbs such as sage and spices like turmeric, along with foods rich in niacin, can also help manage your cholesterol. Don’t forget that regular aerobic exercise is a powerful way to improve HDL and overall heart health. On the other hand, steer clear of foods high in saturated and trans fats, refined carbs, and excess alcohol, as they can lower HDL levels. By blending a diet rich in heart-healthy foods with an active lifestyle, you’re setting yourself up for long-term cardiovascular benefits.

* This article is for informational purposes only and doesn’t constitute medical advice. For immediate health concerns, please consult your physician. 

These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent disease.