Eat For Better Cholesterol, Not Just Less Cholesterol
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How anti-inflammatory eating supports healthier arteries and lowers cardiovascular risk. Ioannis Zabetakis writes.
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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 plaques. 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.
Boosting HDL
The ratio of LDL to HDL in a person’s body is related to their cardiovascular disease risk. If you have a higher HDL-to-LDL ratio, your cardiovascular disease risk will be lower. But if you have a lower HDL-to-LDL ratio, 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 HDL ratios. |
The main way that diet helps boost HDL ratios is by reducing inflammation. Inflammation is a key problem in cardiovascular disease.
Inflammation enables 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, increasing the risk of blood clots forming and raising the likelihood of heart disease.
Eating anti-inflammatory foods makes it easier for HDL cholesterol to do its job of sweeping away excess LDL cholesterol. Here are four examples you can include in your diet:
1. FRUITS & VEGETABLES
Research shows that people who have diets high in fruits 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 support heart health. |
Fruits and vegetables exert their positive effects by trapping free radicals.
Free radicals are highly reactive, unstable molecules that can cause damage to cells and trigger inflammation in the body. By preventing inflammation, this helps HDL cholesterol to continue doing its job of removing bad cholesterol and protecting the arteries.
2. OILY FISH & 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 more quickly compared to other types of fat, allowing them to reduce inflammation and prevent the aggregation 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 also rich in polar lipids, which can considerably reduce cardiovascular risk.
Research 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 with 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 only to drink small amounts and in moderation – otherwise, alcohol can have many negative effects on the body. Indeed, the World Health Organisation has said there is no safe level of alcohol consumption as the negatives, such as increased cancer risk even from light drinking, outweigh any positives.
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, you can look after your heart health and lower your risk of cardiovascular disease by improving the HDL-to-LDL ratio.
Ioannis Zabetakis is an Associate Professor in Food Chemistry at the University of Limerick. This essay originally appeared on The Conversation and has been republished here under the Creative Commons License. | Hey there, foodie! Want to get in touch? Just drop in on our Insta page and say hi! Forward this newsletter to someone who'd love bite-sized tidbits on all things food, or share using the buttons below ⬇️ Got this email from a friend? Sign up ! |
| | Mediterranean Salmon Salad |
For the Salmon:
2250 g salmon fillet
Salt & black pepper
Extra-virgin olive oil (for cooking)
For the Salad:
2–3 green onions, chopped
2 celery stalks, chopped
1 medium carrot, chopped
2 tbsp capers, drained
½ cup fresh parsley, chopped
For the Yoghurt–Olive Oil Dressing:
2 tbsp Greek yoghurt
2 tsp Dijon mustard
Juice of 1 lemon
¼ cup extra-virgin olive oil
½ tsp ground coriander
½ tsp sumac or lemon zest (optional)
Pinch chilli flakes (optional)
Salt & pepper, to taste |
Season salmon with salt and pepper. Drizzle lightly with olive oil and cook (pan-sear, grill, or bake) until just flaky. Allow to cool slightly, then break into large chunks.
In a bowl, whisk together Greek yoghurt, Dijon mustard and lemon juice. Slowly drizzle in olive oil while whisking until emulsified. Add spices, salt and pepper.
Combine green onions, celery, carrot, capers and parsley in a mixing bowl.
Add salmon pieces gently to the vegetables. Pour dressing over and fold carefully so the fish keeps its texture.
Serve immediately or chill briefly. Excellent over greens, grains or toasted sourdough. – Recipe via The Mediterranean Dish |
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