Tina Ruggiero | Nutrition Expert, Cookbook Author and Spokesperson
Apr 21, 2009 by Tina Ruggiero
Margaret Doran says
Apr 28, 2009 at 7:25 am
What foods can increase good cholesterol? I know it should be close to 60, I don’t know how to increase it with foods instead of drugs.
Tina Ruggiero says
Apr 28, 2009 at 7:31 am
Hello, Margaret. Thank you for your question!
More than food, lifestyle has the most significant impact on your HDL level. To increase your HDL, stop smoking (if you do); maintain a healthy weight; increase the amount you exercise; drink in moderation, and select red wine, and choose healthy fats (such as olive oil) when cooking. Keep in mind, olive oil is very high in calories, so measure what you’re using vs. pouring a “splash” in the pan.
And you are correct. Your HDL should be 60 mg/dl. That’s ideal.
Also important is your HDL:LDL ratio. You can lower your LDL by choosing foods rich in soluble fiber (oatmeal, pears, prunes and apples); eat a handful of almonds or walnuts each day; choose fish like salmon two times a week and try spreads with plant sterols.
For more information, read my blog posts about cholesterol! You’ll find lots more information that might help you.
Good luck, Margaret!
Jennifer McGuire, MS RD says
May 19, 2009 at 1:25 pm
I just read your article, “Separating Food Myth from Fact: What You Need to Know,” on Health News Digest, and wanted to send along my praise for a scientifically sound answer to the often botched question about fish during pregnancy. I am the RD for the National Fisheries Institute and spend a large portion of my time keeping up on the latest seafood science, as well as communicating that science to both healthcare professionals and consumers alike. While doctors and RDs in the know give encouraging advice similar to yours, it’s surprising how I continue to see scary and inaccurate misinformation out there. Pregnancy is among the most important times to get plenty of fish, so you’re really doing a service to moms-to-be by getting that message out.
Jennifer McGuire, MS RD