Anti-Inflammatory Foods That Improve HDL

Many people have high cholesterol and are either making dietary choices or taking medications to achieve proper LDL and HDL levels. Simply put, the LDL (low density lipoprotein) is considered to be the "bad" cholesterol that builds up in your the arteries and causes heart disease.  The HDL (high density lipoprotein) is the "good" cholesterol which eliminates the bad cholesterol from building up in your arteries. When your HDL level is above 60 mg/dl, your risk of heart disease or heart attack decreases.

There are several anti-inflammatory foods which increase HDL levels. These foods are easy to include in your everyday diet.

Avocado - great on salads, sandwichs and as a dip. Tip: avocados are high in calories, so portion control is key. Add a little squeeze of lemon or lime juice to prevent darkening.

Niacin rich foods or supplements - are believed to block cholesterol production in the body. Foods high in niacin include crimini mushrooms, chicken breast, halibut, tomato, romaine lettuce and enriched breads and cereals. Niacin supplements may cause side effects like flushing, itching or headaches. Tip: Slow release tablets may minimize any side effects.

     

Legumes - are excellent sources of HDL friendly soluble fiber. Tip: Indian spices (cumin, nutmeg, ginger, turmeric, paprika) are a tasty addition to lentils. These seasonings have been found to have anti-inflammatory properties.

Salmon - and other omega 3 rich fish like halibut, lake trout, tuna, mackerel and herring are heart healthy fats which should be eaten at least twice a week. Tip: By adding a chopped almond crust to the fish, you increase the omega 3 fats even more.

        

Olive Oil - is high in unsaturated fats and can help elevate your HDL levels. Tip: Oil is high in fats and calories, so practice portion control.

Fiber - includes whole grains. Foods high in soluble fiber are especially helpful to raise HDL and lower LDL. Oatmeal is an excellent source of soluble fiber as is rice, whole wheat, quinoa and barley. Tip: Choose a whole grain to eat daily.

    

Nuts - are a good source of heart healthy fats. Almonds, walnuts, hazelnuts, and pecans can be added to salads, yogurt, cereals, rice or pasta dishes. Tip: Although nuts are more than half fat, they are high in protein, fiber, vitamins and minerals. Limit your portion to one handful.

Cholesterol levels are also affected by blood pressure and blood glucose. If these two factors are high, your cholesterol numbers may be off as well. These 3 factors can increase your risk for type 2 diabetes and heart disease. Choosing to add the foods listed above to your daily diet will help lower your health risks to live a longer, healthier life.

Thanks for stopping by today for a visit. Hope you found this an interesting and helpful topic that you can integrate into your life. 

Controlling Fat Effects Your Liver

Having too much liver fat is known as nonalcoholic fatty liver disease. The researchers report online in the journal Proceedings of the National Academy of Sciences (Early Edition) that when fat collects in the liver, people experience serious metabolic problems such as insulin resistance, which affects the body's ability to metabolize sugar. They also have increases in production of fat particles in the liver that are secreted into the bloodstream and increase the level of triglycerides.


"We don't know exactly why some fats, particularly triglycerides, will accumulate inside the liver and muscle in some people but not in others," says first author Elisa Fabbrini, M.D., Ph.D., assistant professor of medicine. "But our data suggest that a protein called CD36, which controls the transport of fatty acids from the bloodstream into different tissues, is involved."


Senior Investigator, Samuel Klein, M.D., says those who are obese but don't have high levels of fat in the liver should be encouraged to lose weight, but those with elevated liver fat are at particularly high risk for heart disease and diabetes. He says they need to be treated aggressively to help them lose weight because dropping pounds can make a big difference.
"Fatty liver disease is completely reversible," he says. "If you lose a small amount of weight, you can markedly reduce the fat content in your liver. 


Summary from article: Fat in the Liver, ScienceDaliy.com, Aug 25, 2009


Other related articles: 
http://www.sciencedaily.com/releases/2011/04/110406102135.htm      http://www.sciencedaily.com/releases/2009/08/090824151304.htm