8 Tips to Boost HDL Cholesterol

Tip 2: Limit Saturated Fats

What you eat can directly affect your HDL cholesterol, especially “good” and “bad” fat intake.

Eating a meal high in saturated fat can lower HDL benefits, such as increasing arterial inflammation within as little as six hours and inhibiting proper artery dilation within three hours, according to a 2006 study by the Cleveland Clinic. Saturated fats are derived from animal products, such as beef, lamb, pork, milk, cheese, and cream, and plant oils including coconut and palm oils.

The AHA recommends limiting saturated fat to less than 7 percent of total daily calories and trans fat to less than 1 percent. Cutting your saturated fat intake can improve HDL benefits.

4 Ways to Reduce Saturated Fat in Your Diet:

• Replace steak or pork chops with salmon or trout for a main course.
• Substitute olive oil for butter for cooking or to add flavor.
• Try appetizers with olives and avocados instead of cheese.
• Make the switch from 2 percent milk to nonfat milk.

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