Is low HDL dangerous and what diseases does it cause?

(Ms. Kim Thanh, 45 years old, living in Dau Giay town, Thong Nhat district)

Doctor replied:

Hello!

HDL (High-Density Lipoprotein) is the "good" cholesterol that helps remove bad cholesterol from the blood and prevent atherosclerosis. When HDL is low, the ability to remove bad cholesterol from the blood is impaired, increasing the risk of atherosclerosis, heart attack and stroke. In addition, low HDL is also associated with obesity, type 2 diabetes and metabolic syndrome. You need to take immediate measures to improve your health!

Here are some specific nutritional tips and helpful advice that can help you improve your health:

1. Foods rich in good fats (Omega-3, MUFA, PUFA):

- Freshwater and saltwater fatty fish: Mackerel, herring, salmon, basa fish, snakehead fish, tilapia... are rich sources of Omega-3, helping to increase HDL and reduce LDL cholesterol.

- Pure vegetable oils: Olive oil, coconut oil, sesame oil, peanut oil, canola oil... contain many unsaturated fatty acids that are beneficial for the heart.

- Avocado: Rich in monounsaturated fats (MUFA), helps increase HDL cholesterol and reduce LDL cholesterol.

- Seeds and nuts: Almonds, cashews, walnuts, chia seeds, flax seeds… provide good fats and fiber, which are very beneficial for the heart.

2. Foods rich in soluble fiber:

- Green leafy vegetables: Spinach, water spinach, amaranth, kale, bok choy... help control blood fat and support increased HDL.

- Beans and nuts: Black beans, green beans, red beans, soybeans, lentils... are rich in soluble fiber, helping to increase HDL and reduce LDL cholesterol.

- Fruits rich in pectin: Apples, pears, bananas, oranges, grapefruit, guava... help control blood cholesterol.

3. Foods rich in antioxidants (Polyphenols, Flavonoids):

- Green tea: Contains catechins, which help increase HDL and reduce LDL cholesterol. ⎯ Dark chocolate (at least 70% cocoa): Contains flavonoids, which help improve blood lipids.

- Beneficial spices: Turmeric, ginger, cinnamon, garlic… help increase HDL cholesterol and protect the heart.

4. Foods rich in vegetable protein:

- Soybeans and soy products: Tofu, soy milk, tempeh, natto... help increase HDL and improve blood cholesterol levels.

- Mushrooms: Shiitake mushrooms, straw mushrooms, shiitake mushrooms... help reduce LDL and increase HDL cholesterol.

5. Important notes:

- Regular exercise (at least 30 minutes/day) helps the body increase HDL cholesterol production.

- Limit saturated fat and trans fat (animal fat, fried foods, processed foods).

- Limit sugar and refined starches (candy, soda, white bread, etc.). Do not smoke and limit alcohol, because smoking significantly reduces HDL cholesterol!

Friendly!

Master - Doctor Nguyen Dinh Tri,

Deputy General Director of Ai Nghia Medical System