Cholestrol

Foods That Balance HDL & LDL Cholesterol

Maintaining a balanced healthy diet is the best way to balance your good cholesterol (HDL) and bad cholesterol (LDL) levels. Avoiding certain foods and eating healthy foods can keep your bad cholesterol (LDL) levels in check and help maintain your good cholesterol (HDL) levels at proper level.

Foods that increase HDL cholesterol:

HDL cholesterol is also called good cholesterol, because it helps removing the plaque from the artery walls, which can help reduce the risk of developing arterial blockages and coronary heart disease. Avoid foods that are rich in trans fats and saturated fats like butter and cream and red meat. These foods can lower HDL cholesterol levels and increase LDL cholesterol levels. Instead, eat more polyunsaturated and monounsaturated fats, which can raise HDL cholesterol levels and promote a healthy total cholesterol levels. These types of healthy fats include canola oil, olive oil, fatty fish like salmon and most types of nuts.

Foods that reduce LDL cholesterol:

This LDL cholesterol is called the bad cholesterol, because this is the cholesterol which clog the artery walls and increase the risk of heart diseases.

  • To lower your LDL cholesterol levels, include more foods rich in fiber such as oat bran, oatmeal, beans and apples.
  • Foods rich in polyunsaturated fats like almonds and walnuts.
  • Foods rich in monounsaturated fats like olive oil, tuna and salmon.
  • Also, avoid foods that are rich saturated fats, trans fats like processed foods, fast foods, cheeses and fatty meats, for they can increase your LDL cholesterol levels.

Optimal LDL and HDL Levels:

The American Heart A association suggested certain levels of HDL cholesterol, LDL cholesterol and total cholesterol levels for a healthy balance between LDL and HDL cholesterol and for optimal health.

  • For HDL cholesterol levels, always maintain more than 60 mg/dL.
  • For LDL cholesterol levels, always maintain less than 100 mg/dL.
  • For total cholesterol levels, always maintain below 200 mg/dL.
  • If the LDL levels are in between 100-129 mg/dL, it is considered as near optimal. If it is higher than this numbers, it is considered as high LDL cholesterol, which means higher risk of heart diseases.

1 response to Foods That Balance HDL & LDL Cholesterol

  1. Ed said on August 7, 2010

    Trans-fats and saturated fats are not the same. Saturated fats raise HDL and polyunsaturated fats dramatically lower HDL. Trans-fats also lower HDL, so they’re as healthy as polyunsaturated fats.

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