Why hdl is good

Consuming purple fruits and vegetables is a delicious way to potentially increase HDL cholesterol. Studies using anthocyanin extracts have shown that they help fight inflammation, protect the cells from damaging free radicals, and potentially raise HDL cholesterol levels 36 , 37 , 38 , In a week study of 58 people with diabetes, those who took an anthocyanin supplement twice per day had a In another study, when people with cholesterol-related issues took anthocyanin extract for 12 weeks, their HDL cholesterol levels increased by Although these studies used extracts instead of foods, several fruits and vegetables are very high in anthocyanins.

These include:. Bottom line: Consuming fruits and vegetables rich in anthocyanins may help increase HDL cholesterol levels. The omega-3 fats in fatty fish provide benefits to heart health, including a reduction in inflammation and better functioning of the cells that line the arteries 40 , Some research suggests that eating fatty fish or taking fish oil supplements may also help raise low levels of HDL cholesterol 42 , In a study of 33 people with heart disease, participants who consumed fatty fish four times per week for 8 weeks had an increase in HDL cholesterol levels.

The particle size of their HDL also increased However, other studies found no increase in HDL cholesterol in response to increased fish or omega-3 supplement intake Bottom line: Eating fatty fish several times per week may help increase HDL cholesterol levels and provide other benefits to heart health.

Artificial trans fats have many negative health effects due to their inflammatory properties 45 , There are two types of trans fats.

One kind occurs naturally in animal products, including full fat dairy. In contrast, manufacturers create artificial trans fats, which are present in margarines and processed foods, by adding hydrogen to unsaturated vegetable and seed oils. These fats are also known as industrial trans fats or partially hydrogenated fats. In addition to increasing inflammation and contributing to several health concerns, these artificial trans fats may lower HDL cholesterol levels.

To protect heart health and keep HDL cholesterol within the healthful range, it is best to avoid artificial trans fats altogether. Bottom line: Research suggests that artificial trans fats can lower HDL levels and increase inflammation, compared with other fats.

Although HDL cholesterol levels are partly determined by genetics, there are many things a person can do to naturally increase their levels. This includes eating healthful fats, such as olive oil, coconut oil, and fatty fish, and avoiding harmful trans fats. Getting regular exercise, quitting smoking, and eating antioxidant-rich foods are also effective for increasing HDL cholesterol. The habits and practices that raise HDL cholesterol often provide other health benefits, and they are key components of a healthful lifestyle.

Doctors advise people to limit their overall cholesterol but maximize levels of high-density lipoprotein HDL cholesterol. Why is this, and it is…. There are many ways to improve cardiac health, and watching what we eat is one of the most important.

Here, we provide details of 16 heart-healthy…. The body needs cholesterol, but too much bad cholesterol can be harmful and is a major risk factor for heart disease and stroke. In this article…. High cholesterol is a risk factor for heart attacks and coronary heart disease, because it builds up in the arteries, narrowing them.

It does not…. There are two types of cholesterol. One is harmful, and builds up in the arteries, but the other can actually benefit the body. In this MNT Knowledge…. Olive oil Low carb or keto diet Exercise Coconut oil Quit smoking Weight loss Purple produce Fatty fish Avoid trans fats Summary We include products we think are useful for our readers. Consume olive oil. Under some circumstances, though, they can do just the opposite.

Various HDL particles can ease inflammation in artery walls, stimulate production of nitric oxide, a molecule that helps artery walls relax, and help prevent blood clots from forming inside arteries. This diversity of function, and the equivocal evidence for the benefits of raising HDL, keep the spotlight on lowering LDL as part of the first line of defense in the fight against heart disease.

Even so, it is a good idea to try raising HDL when it is low. Genes appear to play the most important role by determining how much HDL cholesterol your body makes and the proportion of different subtypes.

Lifestyle choices also affect HDL levels. Smoking, carrying too many pounds, and lack of physical activity tend to lower HDL. So does a diet high in refined carbohydrates white bread, sugars, etc. Medications such as beta blockers, anabolic steroids, progestins, and benzodiazepines can also depress HDL. Two kinds of medications have traditionally been used to raise HDL cholesterol: niacin, which is also known as vitamin B 3 , and fibrates, such as gemfibrozil Lopid, generic and fenofibrate TriCor, generic.

However, most clinical trials have not shown a direct correlation between raising the HDL cholesterol level and less heart disease, or fewer heart attacks and strokes. The equivocal results have some experts questioning whether the monetary and physical costs of taking niacin or a fibrate are worth the uncertain benefits. What they did have were small increases in blood pressure, as well as more cases of heart failure and procedures to open or bypass a blocked artery. The trial was stopped early on safety grounds, since volunteers taking a placebo were faring better than those taking torcetrapib.

The results torpedoed torcetrapib's chances of becoming a blockbuster drug, something its maker, Pfizer, was hoping for. And they also had some experts questioning across-the-board strategies for boosting HDL levels without paying close attention to the structure and function of the new HDL particles induced by the drug.

Cholesterol guidelines focus on lowering elevated LDL cholesterol first. If HDL cholesterol rises that is fine, but it should not be the reason for drug therapy. Changes in lifestyle should be first on your list, since they do other wonderful things for the heart, bones, muscles, and psyche and have no harmful side effects. This can increase the risk of blood clots in your arteries.

If a blood clot breaks away and blocks an artery in your heart or brain, you may have a stroke or heart attack. Plaque buildup may also reduce blood flow and oxygen to major organs. Oxygen deprivation to your organs or arteries may lead to kidney disease or peripheral arterial disease , in addition to a heart attack or stroke.

According to a review , smokers typically have lower HDL cholesterol than nonsmokers. Research shows quitting smoking can increase HDL. If you smoke, talk to your doctor about smoking cessation programs or other methods you can use to quit smoking. Unmanaged stress may lead to behaviors that can increase LDL and total cholesterol such as overeating fatty foods, inactivity, and increased smoking. In some cases, high LDL is inherited.

This condition is called familial hypercholesterolemia FH. This may lead to high LDL levels and an increased risk of heart attack and stroke at a young age. You may need one or more medications such as:. Medications and supplements to reduce triglyceride levels may also be used such as niacin Niacor , omega-3 fatty acids, and fibrates.

Learn more: 7 cholesterol-lowering drugs ». High cholesterol can be concerning. If you have high cholesterol and act to reduce it, your risk of heart disease and stroke will most likely decrease. Lifestyle steps that help reduce cholesterol also support your overall health. Eating a healthy diet is an important first step. Here are some changes you can make today:.

Learn more: The practical step guide to breaking up with sugar ». Exercise may also have a positive impact on your cholesterol levels.