How Do I increase My HDL?

Thursday, 05. 7. 2009  –  Category: Cholesterol, Cholesterol Basics, Cholesterol Medication, Exercise, Heart Diseases, Heart Health, Naturally Lower Cholesterol, Nutrition, Research, Weight Management

The “Good” Cholesterol

A good level of HDL cholesterol is vital to heart health.  The idea is that HDL cholesterol is cholesterol that is being moved to the liver, where it will be processed.  After the liver, the cholesterol leaves the body.  HDL levels reflect how well your body is processing cholesterol.  When your LDL is too high and your HDL is too low, it means cholesterol is being stored in your body.  The storage of that cholesterol can lead to some major problems.

Avoid Smoking

One good way to maintain a healthy HDL level is to avoid smoking.  Smoking has a direct lowering effect on HDL numbers.  The chemicals in cigarettes also encourage clotting of the blood.  These two tendencies paired together makes smoking a primary enemy of heart health.

Weight Loss

Excess body weight also tends to lower your HDL numbers.  For every little bit of weight you lose, however, your HDL rises.  Controlling your weight is a big responsibility when your cholesterol numbers are high.  By maintaining regular exercise, which helps raise HDL levels, and eating foods that encourage higher numbers of HDL, you would naturally shed a few pounds.

Exercise

As noted above, physical activity is beneficial to your HDL levels.  The approximate amount necessary to achieve a change is 30 minutes a day, five times a week.  The best type is aerobic exercise, which increases your heart rate.  Walking, jogging, cycling, and swimming are great options.  However, everyday activities like raking leaves and pushing your kids or grandkids in a stroller are also great options.

Choose Your Fat Right

Choosing the right types of fat can have a bit impact on your HDL levels.  Avoid trans fats, as these tend to be the worst for you.  Second to trans fats are other types of saturated fats.  For the most heart healthy fats, turn to monounsaturated fats, particularly olive oil.  Olive oil has natural healthy benefits, especially for your heart.

Omega-3′s

Another type of fat, omega-3′s, have been shown to be beneficial for heart health.  Fish oil, which contains two “acitve” forms of omega-3′s, have been shown in studies to increase HDL.  While the most potent forms of omega-3′s are found in open ocean fish like tuna and salmon, you can also fine Omega 3′s in plant products.  They’re most common in flaxseed and walnuts, but come in smaller amounts in other plant products, as well.

Niacin

Niacin is a type of B vitamin.  Niacin has been shown to consistenly increase HDL in clinical studies.  A form called hexaniacinate has been used in Europe to help with cholesterol levels.  This form has a lower incidence of side effects and is considered to be safer than regular niacin.  It can be taken in higher doses with giving a “flush” and itchy feeling.  Approximately 500mg given three times a day has been shown to be beneficial and can be tolerated by most people. 

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