Which foods are rich in HDLs (high density lipoproteins)?

Answer 1

Best Answer - Chosen by Voters

Think you must be asking due to cholesterol. All red meats, chicken skin, pork, butter & dairy produce, many margarines, processed food etc. Your body also produces cholesterol which may be more hdl than ldl. Hope this helps

Answer 2

your body makes most of your HDL, diet isnt really a significant source because even if a food did have high HDL, HDLs are protein and would quickly be digested and rendered useless. LDLs on the other hand are readily absorbed which is why diet can be an important factor in high cholesterol. you can raise HDL levels by excercising more and eating lower calories/less fatty food/stuff that is high in LDLs. niacin can help to increase HDLs, but talk to a doctor before you start on niacin because it can cause liver problems plus ive heard the prescription stuff is better than the over the counter stuff

Answer 3

I take it you've been told to lower your cholesterol???

Cholesterol produced in you body is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body's cells. It's an important part of a healthy body because it's used to form cell membranes, some hormones and other needed tissues. But a high level of cholesterol in the blood - hypercholesterolemia - is a major risk factor for coronary heart disease, which causes heart attacks. Cholesterol and other fats can't dissolve in the blood. They have to be transported to and from the cells by special carriers of lipids and proteins called lipoproteins. There are several kinds, but the ones to be most concerned about are low density lipoprotein (LDL) and high density lipoprotein (HDL).

Dietary cholesterol is found in meat, poultry, seafood and dairy products. Foods from plants - such as fruits, vegetables, vegetable oils, grains, cereals, nuts and seeds - don't contain cholesterol. Egg yolks and organ meats are high in cholesterol. Shrimp and crayfish are somewhat high in cholesterol. Chicken, turkey and fish contain about the same amount of cholesterol as do lean beef, lamb and pork.

About one-third to one-fourth of blood cholesterol is carried by high density lipoprotein or HDL. Medical experts think HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some experts believe HDL helps remove excess cholesterol from atherosclerotic plaques and thus slows their growth. HDL is known as "good" cholesterol because a high level of HDL or high density lipoproteins helps to protect against heart attack.

Some foods help this process.

You can increase the level of HDL cholesterol by the following:
1. Foods that raise HDL cholesterol include onions,and omega-3 acids. soluble fibers. Eat half a raw onion a day raises HDL (good) cholesterol an average of 25 percent in most people with cholesterol problems.
2. Eat at least two servings of foods high in soluble fiber. Soluble fiber is found in whole grains, oats and oat bran, brown rice, fruits such as citrus fruit, apples, grapes, etc. and legumes & lentils. The soluble fiber raises HDL levels and helps lower total cholesterol. The wholegrain are also good source of linoleic acid.
3. Use oils higher in monounsaturated fats, such as canola or olive oil. It is found that monounsaturated fats raise HDL levels.
4. Increase your consumption of omega-3 fatty acids found in fish, cold-pressed flaxseed oil, safflower oil, sunflower oil, canola oil, dark green vegetables, etc.
5. Eat at least two servings of soya (phytoestrogens) products. Tofu, tempeh, and TVP (texturized vegetable protein) may help raise high density lipoproteins levels. Include at least two servings each day.
6. Avoid trans fatty acids i.e. hydrogenated oil or vegetable shortening. Choose a liquid or semisoft variety of margarine in your diet Trans fatty acids are found in and many fast foods and french fries, baked goods such as cookies, crackers and cakes. Remember, the softer the spread, the less trans fat it contains.
7. Avoid refined carbohydrates like sugar and refined flour. These have shown to raise blood cholesterol and triglycerides.
8. Avoid food sources of cholesterol such as egg yolk, liver, kidney, brains, etc.
9. Avoid high fat dairy products such as regular milk, cheese and cream.
10. Reduce alcohol intake. However, alcohol (wine or beer) in moderation may raise HDL levels. However, if your do not drink, don't start to raise high density lipoproteins, it is not a medicine.
11. Do aerobic exercise (brisk walking, jogging, etc.) every alternate day.

I attached some research for you... and check out this low-cholesterol heart health diet. http://www.takeheart.co.uk/choldiet.htm

Take care.

Source(s):

http://www.qualitycounts.com/fphdl.html

Personal Trainer