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How to Raise HDL
Raising levels of HDL 'good' Cholesterol is important for the prevention of coronary heart disease.
Having too little good cholesterol HDL is as damaging when it comes to heart disease as having too much of the bad kind LDL, and it may even be more damaging. More than 54 million Americans are estimated to need higher levels of HDL, according to the American Heart Association.
"We have reached a turning point in the prevention of coronary heart disease, from an emphasis during the last 15 years on lowering LDL cholesterol levels to an emphasis in the next decade on raising levels of HDL cholesterol," said cardiologist Roger Blumenthal.
HDL cholesterol (the good cholesterol) helps to prevent our arteries from becoming blocked due to LDL (the bad cholesterol). It does this by "hauling" away the excess cholesterol lining the walls of our blood vessels, then bringing it back to the liver for reprocessing. This in turn helps to keep our arteries clear from a sticky build-up.
Low levels of HDL cholesterol are known to increase overall risk of dying from heart disease and, specifically, to increase risk of arteries narrowing again after angioplasty surgery to clear them. Low levels of HDL cholesterol, he said, are defined as less than 40 milligrams per deciliter of blood in men and 50 milligrams per deciliter in women.
Researchers recommend a diet low in saturated fat and rich in the polyunsaturated fatty acids found in foods such as oils (olive, canola and flaxseed), nuts (almonds, peanuts, walnuts and pecans), cold-water fish (salmon and mackerel) and shellfish.
Get lots of omega-3: This essential fatty acid, found in fish, fish oil, and flaxseed.
Avoid refined carbohydrates like sugar and refined flour.
Add olive oil to your food, daily. If not available use canola oil. Eat fish at least twice/week. Avoid fried food and donuts.
Drink up to two glasses of red wine per day, orange juice, apple juice or grape juice.
Avoid colas, soft drinks or energy drinks with sugar, high fructose corn syrup or crystalline fructose.
Eat at least two servings of foods high in soluble fiber. Soluble fiber is found in whole grains, oats and oat bran, brown rice, fruits such as apples, oranges, grapefruit, grapes, etc. and legumes & lentils. Consider taking a fiber supplement.
Researchers recommend a regular exercise program of 30 minutes several times per week, if not every day.
Mild to moderate consumption of alcohol, no more than one to two drinks per day, has been shown to be beneficial in raising HDL levels by an average of 4 milligrams per deciliter, irrespective of type of alcohol consumed.
Weight control is also highlighted as critical to raising HDL levels, with the researchers noting that every pound lost raises a patient's HDL levels. If overweight, try to lose one pound per week. Quitting smoking also helps to increase HDL levels.
Chromium in a daily dose of 400-800 mcg “sensitizes” your body to its own insulin and can raise HDL a few points.
Niacin, also called nicotinic acid or vitamin B3, is the most effective medication for raising HDL cholesterol, leading to increases of 20 percent to 35 percent.
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