Dietary must-haves

Boosting good cholesterol

Cholesterol has long been seen as a key culprit in cardiovascular disease.

While it’s true that cholesterol does play a role, not all cholesterol is bad for us.
There are two main types of cholesterol.

The first type is low-density lipoprotein or LDL cholesterol. This is often referred to as the ‘bad’ cholesterol, because it causes fat to collect in the arteries as ‘plaque’. This makes it harder for blood to pump throughout the body, leading to a greater risk of a heart attack or stroke.

The second type is high-density lipoprotein (HDL) cholesterol, often referred to as ‘good’ cholesterol.

HDL cholesterol has two key roles in the body. It removes excess ‘bad’ cholesterol from the tissues and arteries and returns it to the liver so it can be removed from the body. HDL cholesterol also protects the artery walls so there’s less risk of a blockage forming.

The ratio of LDL to HDL in a person’s body is related to their cardiovascular disease risk. If you have a higher ratio of HDL to LDL, your cardiovascular disease risk will be lower.

But if you have a lower ratio of HDL to LDL, you’ll have a higher risk of cardiovascular disease.

Fortunately, it’s possible to shift this ratio and increase HDL cholesterol levels. This can be achieved by exercising, quitting smoking and managing your weight, for example.

Certain foods can also improve this ratio.

The main way in which diet helps boost HDL is by reducing inflammation.

Inflammation is a key problem in cardiovascular disease.
It makes it possible for blood platelets to stick together in our arteries at a much higher rate.

This makes it difficult for the HDL cholesterol to do its job, which increases the risk of blood clots forming and raises the likelihood of heart disease.

By eating anti-inflammatory foods, it is easier for HDL cholesterol to do its job of sweeping away excess LDL cholesterol.

Here are four foods you can include in your diet to raise your ‘good’ cholesterol:

1. Fruit and vegetables
3. Research shows that people who have diets high in fruit and vegetables have higher HDL cholesterol levels and a better total cholesterol ratio. They also have lower blood pressure and healthier blood sugar levels, all of which can be supportive to heart health.
   Fruit and vegetables exert their positive effects by trapping free radicals.
4. Free radicals are highly reactive, unstable molecules that can cause damage to cells and trigger inflammation in the body.
5. By preventing inflammation, HDL cholesterol can continue doing its job of removing bad cholesterol and protecting the arteries.
6. Oily fish and olive oil

Oily fish (such as salmon, sardines and tuna) and olive oil are rich in a type of fat called ‘polar lipids’.

These lipids are able to reach the bloodstream faster than other types of fat, allowing them to reduce inflammation and prevent the gathering of platelets more effectively.

Cell and animal studies have shown that a diet rich in the polar lipids from oily fish is effective in preventing blood clots from forming.

This effect can help cholesterol ratios stay balanced, meaning cardiovascular disease risk is lower.

3. Fermented dairy

Fermented dairy products, such as yoghurt, kefir and cheese, can all have a positive effect on HDL levels.

During fermentation, the lipids are broken down into smaller compounds that have a greater anti-inflammatory effect than milk.

They can also be metabolised faster by the body.

Fermented dairy products are rich in polar lipids, which means they considerably reduce cardiovascular risk.

Research has found that for every 20g of fermented dairy products people consumed each day, there was a modest reduction in cardiovascular disease risk.

4. Red wine

Finally, red wine is completely misunderstood. According to the latest research, moderate consumption of red wine (the equivalent of one to two small glasses per day) is linked to better HDL ratios.

Wine reduces inflammation when consumed in small quantities because it contains polar lipids. However, if wine intake is high, the negative, pro-inflammatory effect of alcohol outstrips the positive effect of the lipids.

This is why it’s important to drink small amounts and in moderation – otherwise, alcohol could have many negative effects on the body.

Indeed, the World Health Organisation has said there is no safe level of alcohol consumption as the disadvantages, such as increased cancer risk even from light drinking, outweigh any benefits.

Non-alcoholic wines also contain polar lipids. Research suggests that polar lipid extracts from non-alcoholic beverages have comparable benefits in preventing the formation of blood clots as their alcoholic counterparts.

Inflammation is a key factor in heart disease.

By eating foods that reduce inflammation in the body, it’s possible to look after your heart health and lower cardiovascular disease by improving the ratio of HDL to LDL in the body.

– Loannis Zabetakis is an associate professor of food chemistry at the University of Limeric.
– The Conversation

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