Raising HDL cholesterol reduces health risks. Increased ‘good’ cholesterol levels are associated with fewer heart attacks and better memory in later years. How can you raise your HDL cholesterol to the Mayo Clinic’s recommended goal of 60mg/dL? Your doctor may have told you to stop smoking, get some exercise, and reduce dietary saturated fat. But there’s something else you can do that doesn’t involve deprivation – eat more foods that raise HDL cholesterol. Recent studies have pointed to certain healthy foods that raise HDL cholesterol. Below are a handful of your options.
Berries are a healthy food that almost nobody dislikes. If you need to raise your hdl cholesterol you’ll be happy to hear that moderate daily berry consumption can increase hdl cholesterol levels. The study group ate 150 grams (5.3 oz) of berries daily – a mixture including bilberries, lingonberries (similar to cranberries) black currants, strawberries, raspberries and chokeberries. After 12 weeks they raised HDL levels by 5.2%.
Eggs became a ‘no’ food years ago because of their cholesterol content but that was before we learned about the different types of cholesterol and the causes of elevated levels. Recently, eggs were identified as one of the foods that raise HDL cholesterol. Scientists in Thailand found that adding one egg per day for 3 months with no other dietary changes raised HDL cholesterol 10.43 +/- 5.80 mg/dL.
Kale juice might not be first on everyone’s list of yummy foods, but it is a powerful aide in increasing good cholesterol. A study performed at Yonsei University asked men with high cholesterol to drink 150 ml of kale juice per day. 12 weeks later, the subjects’ HDL cholesterol had increased by 27%. It takes approximately 200 grams (7 oz) of kale to make 150 ml of juice.
Cocoa is a tasty food that raises HDL cholesterol. Researchers asked volunteers to consume 26 grams of cocoa powder with 12 grams of sugar every day. Their HDL levels were up 24% after 12 weeks. 26 grams of cocoa is about 1/4 cup – enough for a nice hot chocolate. Just be sure to make your own – the pre-made hot chocolate mixes might not contain the amount of cocoa necessary to bump your levels up.
Lastly, cranberry juice is good for more than mixers and UTIs – 250 ml of no sugar added cranberry juice cocktail has been shown to raise HDL concentrations by 8.1%. 250 ml is just a touch more than 8 oz – 1/2 the size of a small size fast food drink.
As you can see, there are several healthy foods that raise HDL cholesterol levels. Adding one or more to your diet can give tangible benefits without making your feel deprived. With the benefits of raised HDL levels so obvious and the foods that raise HDL cholesterol so easy to incorporate in your daily diet, there’s no reason to wait. Small changes can add up to big health benefits.
References:
Berries increase HDL
Eggs raise HDL
Cocoa and cholesterol
Cranberry juice and HDL
Kale juice and coronary artery disease
