A large analysis of 42 studies with more than , participants found that olive oil was the only source of monounsaturated fat that seemed to reduce heart disease risk 4. This may be because it contains antioxidants called polyphenols 5 , 6 , 7. Extra virgin olive oil has more polyphenols than processed olive oils, although the amount can still vary among different types and brands. One study gave healthy young males about 2 tablespoons tbsp 25 milliliters [ml] of different olive oils per day for 3 weeks.
In another study, when 62 older adults consumed about 4 tbsp 50 ml of high polyphenol extra virgin olive oil every day for 6 weeks, their HDL cholesterol increased 7. Whenever possible, select high quality, certified extra virgin olive oils, which tend to be highest in polyphenols.
Bottom line : Extra virgin olive oil with a high polyphenol content may increase HDL levels in healthy people, older adults, and individuals with high cholesterol. Extra virgin olive oil is available to purchase online. Low carb and ketogenic diets provide a number of health benefits, including weight loss and reduced blood sugar levels. Research also shows that they can increase HDL cholesterol in people who tend to have lower levels. This includes people with obesity , insulin resistance , or diabetes 10 , 11 , 12 , In one study, researchers split people with type 2 diabetes into two groups.
One group followed a diet containing fewer than 50 grams g of carbs per day. The other group followed a high carb diet. On the other hand, in the same study, the participants who ate a low fat, high carb diet showed a decrease in HDL cholesterol This response may partially be because people with low carb diets typically eat higher levels of fat.
It is important to note that the Danish Dairy Research Foundation funded this study, which could have influenced study results. Bottom line: Low carb and ketogenic diets typically increase HDL cholesterol levels in people with diabetes and obesity. Studies have shown that many types of exercise — including strength training, high intensity exercise, and aerobic exercise — are effective at raising HDL cholesterol 15 , 16 , Review studies also say that exercise can boost the antioxidant and anti-inflammatory effects of HDL cholesterol One small study followed females with polycystic ovary syndrome , which can raise the risk of insulin resistance.
The study required them to perform high intensity exercise three times per week. The exercise led to an increase in HDL cholesterol after 10 weeks. The participants also showed improvements in other health markers, including decreased insulin resistance and improved arterial function Overall, high intensity exercise such as high intensity interval training and high intensity circuit training may boost HDL cholesterol levels the most.
Bottom line: Exercising several times per week can help raise HDL cholesterol and enhance its anti-inflammatory and antioxidant effects. High intensity forms of exercise may be especially effective. Studies have shown that coconut oil may reduce appetite, increase metabolic rate, and help protect brain health, among other benefits. However, it appears that coconut oil is actually quite heart-healthy. Fat is a necessary component of a healthy diet. Fat is essential in the absorption of fat-soluble vitamins A, D, E and K and also makes up parts the hormones that regulate important body functions.
Dietary fat provides essential fatty acids, such as linolenic omega-3 and linoleic omega-6 acids, which the body cannot produce on its own. Essential fatty acids are necessary for brain and eye development in infants and children and the maintenance of healthy skin in children and adults. Dietary fat may improve the taste of food, aid in cooking, and increase satiety. Yet, eating too much fat may lead to increased weight, as it has more than twice as many calories per ounce as sugar, starch or protein.
Consuming fatty foods in excess may increase total and LDL cholesterol levels, while increasing the risk of heart disease and some forms of cancer. Are all fats the same? There is not a single type of fat. Lipids : Scientific term referring to fat, cholesterol and other fat-like substances. Triglycerides : Scientific name for the main form of fat found in in the body and in foods. Most of the fat in the body is stored as triglycerides, but triglycerides circulate in the blood as well.
Triglycerides are made of three fatty acids and one glycerol molecule. These three fatty acids may include any combination of saturated fatty acids, monounsaturated fatty acids MUFAs , and polyunsaturated fatty acids PUFAs. Triglycerides in the blood stream trigger the liver to make more cholesterol, so high triglyceride levels are often associated with high levels of total and LDL cholesterol. Saturated Fat Acids SFAs : Usually solid at room temperature, saturated fats have all of the hydrogen atoms they can hold saturated with hydrogen.
Saturated fats are primarily from animal products, but are also found in tropical plant oils, such as coconut and palm as well as other plant based foods, though in smaller amounts. See Table 3 for the health effects of saturated fats in the diet. Monounsaturated fats are primarily derived from plants and include olive oil, canola oil, peanut oil, and avocados. See Table 3 for the health effects of monounsaturated fats in the diet. Polyunsaturated Fats PUFAs : Liquid at room temperature, polyunsaturated fats are missing two or more pairs of hydrogen atoms.
Many common vegetable oils, such as corn, soybean, safflower and sunflower oil as well as fish are high in polyunsaturated fats. See Table 3 for the health effects of polyunsaturated fats in the diet. Essential Fatty Acids : Fatty acids that are essential to human health but not produced in the body must be obtained through food. Only two types of fatty acids are considered essential; omega-3 fatty acids and omega-6 fatty acids, both polyunsaturated fats. Emerging research also suggests that monounsaturated fatty acids can cause a notable reduction in abdominal fat.
Abdominal fat was unchanged in those consuming a smoothie low in monounsaturated fats. Alpha-linolenic acid ALA , the short-chain omega-3 fatty acid found in some plants, as well as the two long-chain omega-3 fatty acids have beneficial effects on blood pressure and insulin sensitivity, she says.
Research shows that omega-6 fatty acids also may be cardioprotective. Some consumers and health professionals have expressed concern about consuming too much omega-6 fatty acids for fear of disrupting the omega-6 to omega-3 ratio, but many experts now say not to worry.
Omega-6 fatty acids slightly lower HDL cholesterol, Gillingham says. However, the substantial improvement in total and LDL cholesterol more than offsets this effect, resulting in a favorable reduction in the total cholesterol to HDL cholesterol ratio compared with saturated fatty acids, Gillingham says.
Regardless of the statements made by the AHA, the FAO, and WHO, many people still question these findings and believe that omega-6 fatty acids should be reduced because they compete with omega-3 fatty acids for the same enzymes, leading to the development of either proinflammatory or anti-inflammatory compounds.
Moreover, according to the IFIC, appropriate messages are actionable, positive, and empowering, and they encourage consumers to make their own choices. The following are some examples:. Choose these over partially hydrogenated oils.
Extra-firm tofu grills beautifully, and this tofu vegetable kebab recipe will please even your meat-loving friends. Here are some other steps you can take:. Daily exercise is important for your overall health and can even increase your HDL. The Centers for Disease Control and Prevention CDC recommend that adults get at least minutes of moderately intense physical activity per week.
Dietary changes and increasing activity levels can help in reaching and maintaining an optimal weight. Sometimes, despite all your efforts, you can still have changes in maintaining healthy cholesterol levels.
Genetics can play a role in your cholesterol levels, so speak with your doctor about your personal risks and what you can do to address them. Emerging research is finding that your gut flora or microbiome influences your cholesterol levels and heart disease risk. Adding probiotic-rich foods like yogurt and fermented foods to your daily diet can be helpful. In addition to recommending lifestyle and dietary changes, your doctor may prescribe medications to help lower your cholesterol levels.
Before you begin dramatically changing your diet or taking any supplements, talk with a healthcare professional. Food is a first-line, all-natural way to deliver more heart-healthy vitamins, minerals, and nutrients to your body. However, certain foods and supplements are less healthful due to their possible interactions with medications or prescriptions.
So before you begin loading up on these foods and supplements to boost your HDL and lower your LDL numbers, talk with a healthcare professional. Together, you can strategize achievable, positive ways to get your cholesterol numbers headed in the right direction. Learn more. A lipid disorder means you have high levels of low-density lipoprotein LDL cholesterol, triglycerides, or both. Learn about prevention and treatment. High triglycerides can have many causes, including genetics.
When it's an inherited condition, it's known as familial hypertriglyceridemia. High cholesterol often has no symptoms, but can lead to serious health issues. Having too many triglycerides in your blood can be harmful and lead to heart disease. Here are some natural ways to lower your triglycerides.
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