A Practical Approach A “Good” HDL Cholesterol

A Practical Approach A “Good” HDL Cholesterol 

High-density composite protein (HDL), a set of lipids and proteins that functions as a sterol transporter within the blood and which, in high concentrations, is associated with a lower risk of hardening of the arteries and coronary heart disease. it will remove the sterol from fat within the arteries and transport it back to the liver for excretion or reuse, generally referred to as "good cholesterol." Once the sterol is measured, any content of the alpha-lipoprotein particles protects the health of the body's vessels. 

 The diet should contain the recommended daily needs of vitamins and minerals. Food supplements are not considered an adequate substitute for a healthy diet. The role of supplements in reducing the risk of arterial disease is debatable. 

 There is no evidence that taking E supplements or antioxidants prevents artery disease. Intake of B complex or vitamins B6 and B12 could lower homocysteine levels, however, the evidence supporting their use by the end-population is scant. 

 In general, someone should maintain a healthy weight and eat a variety of foods. The Mediterranean diet, which consists of a large amount of fruits, vegetables, nuts, and vegetable oil, appears to reduce the danger of arterial disease. 

 Meat and meat products 

Foods to Cut Down: Fatty cuts of beef, lamb and pork, spare ribs, organ meats, common cold cuts, hot dogs and hot dogs. 

 Foods to choose from: fish, chicken, and turkey (skinless) and lean cuts of beef, lamb, pork, and veal. 

Dairy products 

Foods to reduce: whole milk, evaporated or condensed whole milk, cream, half and half, most non-dairy creams and whipped toppings. 

 Foods to choose from: skim milk, 1/2% fat milk, 1% fat milk, and buttermilk. 

 Foods to cut back: whole milk yogurt, whole milk cottage cheese, cheeses (such as blue, roquefort, camembert, cheddar, and swiss), cream cheese, sour cream, and ice cream. 

 Foods to choose from: Fat-free or low-fat yogurt, low-fat cottage cheese, low-fat cheeses, straw, sherbet, and low-fat frozen yogurt. 

 Foods to cut down - Butter and butter and margarine mixes. 

 Foods to choose from: Less solid forms of margarine made with liquid vegetable oils (packed in a tub or squeeze bottle), olive oil, canola oil, and margarine products that contain a plant sterol. 

 Foods to reduce - Egg yolks (less than 3 per week).

 Foods to choose from: Egg substitutes and cholesterol-free egg whites (2 whole egg whites can be substituted for 1 egg in recipes). 

 Commercial baked goods 

Foods to Cut Down: Patties, cakes, donuts, croissants, pies, muffins, biscuits, high-fat crackers, high-fat crackers, egg noodles, and breads made with various eggs. 

 Foods to choose from: Homemade baked goods made with unsaturated oils, angel food cake, low-fat crackers and crackers, rice, pasta, and whole grain breads and cereals (oatmeal, bran, rye, and multigrain). 

 Saturated fats and oils Foods to reduce - Chocolate

 Foods to choose from: cocoa powder, carob, and fat-free chocolate syrup. 

 Foods to cut down: coconut oil, palm oil, lard, and bacon. 

 Foods to choose - Unsaturated vegetable oils: canola, olive, corn, safflower, sesame, soy and sunflower.

 Dressings 

Foods to cut back - Dressings made with egg yolk.

 

Foods to choose from: Low-fat mayonnaise and salad dressings made with liquid oils. 

 Fruits and vegetables 

Foods to reduce: fruits and vegetables prepared in butter, saturated fat, cream or sauces made with saturated fat. 

Foods to choose from: fresh, frozen, canned and dried fruits or vegetables.