Consuming fatty fish, lean poultry like chicken breast, and turkey, along with beets and potatoes, can influence the balance of cholesterol in the blood by raising levels of HDL, often called the “good cholesterol.” This perspective comes from Avinash Hari Narayanan, a clinical director involved with the London Medical Laboratory network, which operates medical services across the United Kingdom. The information first appeared in guidance published by the London Medical Laboratory site, reflecting ongoing discussions about heart health and diet.
HDL carries cholesterol through the bloodstream to the liver, where it is repurposed into bile acids for digestion and waste elimination. In contrast, LDL, known as the so‑called “bad cholesterol,” can contribute to the formation of plaque within arteries, narrowing the vessel lumen and elevating cardiovascular risk. Understanding these roles helps people make informed dietary choices that support a healthier lipid profile. The emphasis is on how different nutrients influence HDL and LDL levels, and how this balance relates to heart health .
According to Narayanan, foods rich in niacin, or vitamin B3, including fatty fish, chicken breast, and turkey, may influence LDL concentrations in the bloodstream. Niacin is important for cellular metabolism and overall energy production. In addition, diets abundant in antioxidants support the body’s defenses against oxidative stress, a contributor to lipid imbalance. Foods such as beets, purple cabbage, kale, and spinach provide these antioxidant compounds, which can help protect blood vessels and support a healthier lipid profile over time .
Another item sometimes discussed in lipid discussions is potatoes prepared in a way that minimizes fat and cholesterol intake. While fries are not a low‑fat staple by default, moderate preparation with vegetable oils like olive oil can fit into a balanced diet when paired with other nutrient‑dense foods. Potatoes bring antioxidants and vital vitamins, including B vitamins and vitamin C, which support energy production and immune function. The overall goal is to choose cooking methods and portions that maximize nutrient density while maintaining heart‑healthy eating patterns. The broader message is that a varied diet with plenty of vegetables, lean proteins, and smart fats can contribute to a favorable lipid profile, reducing cardiovascular risk over time .
Historically, researchers have explored the parameters that influence cardiovascular risk, including diet, physical activity, and metabolic factors. Modern guidance continues to stress a holistic approach: pairing nutrient‑dense foods with regular movement, stress management, and adequate sleep. By focusing on how specific foods affect HDL and LDL and by selecting preparation methods that preserve nutrients, individuals can support long‑term heart health and overall well‑being. The conversation remains evolving as new studies shed light on how different foods interact with lipid metabolism and vascular health .