In my younger days, doctors discovered that cholesterol played a role in cardiovascular disease along with some brain and other health conditions. They determined what was a healthy cholesterol level and if you had high cholesterol, you were placed on a strict diet and drugs to lower your cholesterol.

While diet and activity play a role in cholesterol, genetics can play and even bigger role. A friend at our church had a couple of heart attacks. On one of those occasions, they said he died several times before they got his heart beating again. Gene’s cholesterol was way over 300 mg/dL, where normal is under 200 mg/dL. He was placed on a very strict low cholesterol diet and was given medications to help lower his cholesterol. Six months later, his cholesterol was even higher, indicating that his genetics led to high cholesterol.

Another example was my dad. He ate bacon and eggs every morning for years. He ate fried foods and foods high in cholesterol. When he was 60, he had a physical and when the doctor ran his blood work, he could not believe at how low dad’s cholesterol was, especially after he found out what dad ate. I take after dad and although I’m overweight, have type 2 diabetes and high blood pressure, my cholesterol is surprisingly low. I just had my semi-annual blood work done and my total cholesterol was 133 mg/dL.

Over the years, doctors have found out that there are 2 types of cholesterol – HDL (good cholesterol) and LDL (bad cholesterol). Normal levels are <=100 mg/dL for HDL and >=40 mg/dL of LDL.

The CDC defines the two types of cholesterol as:

• LDL (low-density lipoprotein), sometimes called “bad” cholesterol, makes up most of your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
• HDL (high-density lipoprotein), or “good” cholesterol, absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.

While my HDL (good cholesterol) was well within normal range at only 68 mg/dL, my LDL was below normal at only 34 mg/dL. In the past, my good cholesterol (HDL) was lower than recommended and my doctor wanted me to increase my HDL to a healthier level, so I’ve done some research and here are some foods that have been listed to help boost HDL cholesterol:

• Olive Oil – Recommended using extra-virgin olive oil instead of all other cooking oils. Olive oil contains a heart healthy fat that not only can boost HDL levels, but it can lower the inflammatory impact of bad cholesterol (LDL). Olive oil also helps lower triglycerides.
• Beans and Legumes – beans and legumes contain lots of soluble fiber which is very heath healthy. Cooking dry beans also provides twice the amount of folate (vitamin B) that is also heart healthy.
• Whole Grains – oats (oatmeal), bran, some cereals, brown or wild rice. These can help boost HDL while lowering LDL.
• High-Fiber Fruit – prunes, apples and pears help increase HDL and lower LDL
• Fatty Fish – Fish that contain Omega-3 fatty acids such as salmon, mackerel, albacore tuna, sardines and rainbow trout.
• Flax – ground flax seed or flaxseed oil. They contain Omega-3 fatty acids. Many vegetarians and vegans use flax seed as their main source of Omega-3 fatty acids. Personally, I love salmon, tuna and trout.
• Nuts – almonds, Brazil nuts, peanuts and pistachios among other nuts. They contain necessary fiber and healthy fatty acids. They also contain a substance called plant sterols which can help block the body’s absorption of cholesterol.
• Chia Seeds – yep, the same tiny things you spread on those ceramic figures and then water and watch them grow. They contain fiber, Omega-3 fatty acids and found to help lower LDL and blood pressure.
• Avocado – high in folate (vitamin B) and beneficial monounsaturated fat, and fiber. Helps lower LDL, reduces risk of heart attack, heart disease and stroke.
• Soy – some people use soy in place of meat and doing so, helps increase HDL and lowers LDL.
• Red Wine – this is a suggestion my doctor made. The antioxidants help boost HDL. recommended only 1 glass per day for the ladies and 2 glasses a day for the men.

If you haven’t had your cholesterol levels checked lately, it’s a good idea to have it done. It can tell you a lot about your overall health and may prompt you to make some changes.