Lower Cholesterol – How do I increase HDL cholesterol?
Finally, you want more of something instead of less! HDL (high-density lipoprotein) cholesterol is also known as the “good” cholesterol. HDL removes cholesterol from your bloodstream and carries it back to the liver. I like to think of HDL as a vacuum cleaner, picking up cholesterol LDL leaves behind in your arteries. HDL should be greater than 40 mg/dL, ideally greater than 60 mg/dL.
Physical Activity
One of the best ways to increase your HDL is through physical activity, specifically aerobic activity (jogging, swimming, biking). For results, you need at least 120 minutes of moderate physical activity each week. In this case, vigorous activity does not have more of an impact, but duration does. The longer you work out the greater them impact on HDL. Work your way up to a minimum of 30 minutes 4 days/week. If you’re not currently physically active, consult your MD before starting an exercise program.
Saturated and Trans Fats
Limiting unhealthy fats will also impact HDL, so look at your saturated fat and trans fat intake and see where you can make cuts. Your total fat intake for the day should be limited to 30% of your daily calories. Of this 30%, only 10% should be from saturated fat and ideally zero from trans fats. To attain these levels you’ll need to select healthy choices when dining out, read food labels, select healthy fats when cooking, select lean cuts of meat, etc.
Omega 3’s
Selecting healthy fats, such as omega 3’s, will raise HDL while lowering LDL. Incorporating healthy omega 3 fatty acids will also improve your total cholesterol to HDL ratio. Also, look for sources rich in omega 3 fatty acids you can add to your diet, such as fish and ground flaxseed..
Dietary Fiber
A high fiber diet does not directly boost HDL levels. However, a high fiber diet plays a role in lowering LDL cholesterol. As LDL is lowered, your Total Cholesterol to HDL ratio improves. For the greatest impact, eat a diet especially rich in soluble fiber and select whole grain products, fruits, and vegetables daily.
Alcohol
Alcohol plays a role in raising HDL levels also. I’m not a big advocate of using alcohol to raise HDL, so if you already consume alcohol 1-2 drinks per day can raise levels. More than 1-2 drinks per day will increase your health problems. If you do not drink, do not start.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
Lower Cholesterol – If HDL is high do you worry about an elevated LDL level?
Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer.
Lisa Nelson RD: If you have a patient with a high HDL level, let’s say an HDL greater than 80; are you concerned if their LDL level is elevated??
Dr. Shelby-Lane: New research has revealed that LDL or “bad” cholesterol inhibits the breakdown of fat in adipocytes, or fat cells, thus suggesting that it is a regulator of fat stores.
This new knowledge gives you three important areas to work on to not only boost your HDL number but to also boost your HDL quality. It is interesting indeed that HDL-building nutrients like niacin and pantethine also help lower triglycerides and improve cardiovascular health, giving more proof to this new field of emerging HDL science.
Key nutrients that support HDL are:
- Niacin: Niacin has been shown to directly boost your levels of apoA-I while lowering triglycerides. I recommend non-flushing inositol hexanicotinate.
- Pantethine: Pantethine provides the energy to help form HDL, while also providing energy to assist triglyceride and LDL cholesterol metabolism.
- Phosphatidyl Serine: This nutrient contains a mix of the key phospholipids that are often lacking in the diet and are needed to construct the healthy cell membrane of HDL.
Along with HDL-building nutrients it is vital to take anti-inflammatory nutrients to calm down immune cells that are inducing free radical damage to the apoA-I protein. The basis of this approach is a diet rich in fruits and vegetables. Many nutrients may be of assistance. Some top choices include grape seed extract, resveratrol, tocotrienols (vitamin E), vitamin C, DHA, pomegranate, and blueberries. Stress management and getting adequate sleep are essential.
Ensure your fasting blood sugar never gets above 90. If it is, use “anti-glycating” nutrients that help protect your HDL from sugar-induced damage. Top choices include R-alpha lipoic acid, grape seed extracts, and resveratrol.
HDL cholesterol is a pivotal molecule that protects your circulation and directly manages its health. It is no longer adequate to simply have an HDL score above 40. You need high quality HDL – HDL that is energized and ready for duty.
Lisa Nelson RD: So, if you have an individual with an HDL of 88, do you take action if their LDL level is elevated at 145? Or are you less concerned, due to the protective effects of the high HDL level?
Dr. Shelby-Lane: This requires further testing with an expanded lipid profile to determine risk and treatment options. (See my answer to question number 7 to learn more about the expanded lipid profile test.)
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
Lower Cholesterol – Do you need to treat a low HDL level?
Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer.
Lisa Nelson RD: Should individuals with low HDL levels receive treatment even if all other levels are normal?
Dr. Shelby-Lane: According to ScienceDaily (May 29, 2005) — High circulating levels of the “good cholesterol” HDL are associated with decreased risk of cardiovascular disease. HDL helps the liver excrete extra cholesterol by binding to a receptor in the liver called scavenger receptor-BI (SR-BI). However, the signaling events between HDL and SR-BI that afforded heart healthy benefits were not known.
In a study appearing online on March 24, 2005, in advance of the April 1, 2005 print edition of the Journal of Clinical Investigation, Philip Shaul and colleagues from the University of Texas Southwestern Medical Center examine the following pathway:
The authors show that HDL activates an enzyme called eNOS and sets off a cellular signal that depends on cholesterol efflux and two intact domains of SR-BI — the transmembrane domain and its cytoplasmic tail. These regions of SR-BI may serve as “cholesterol sensors” which set into motion cellular events to activate eNOS. This may be the mechanism responsible for the ability of HDL to reduce cardiovascular disease risk.
Lisa Nelson RD: Again, let’s clarify. If an individual has low HDL levels they should seek treatment even if all other cholesterol levels are normal. Correct? Correct?
Dr. Shelby-Lane: Again, a low HDL is an isolated risk factor and should be included in the overall health picture, and can be modified with diet, nutrition, and some newer drugs.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
How to Lower Cholesterol: Step 3
In the last post I gave you the first step towards lowering cholesterol. Here is the third. Remember, by implementing these basic steps, you’re establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.
Step 3: Lose weight and/or maintain a healthy weight.
Weight has a significant impact on your heart health and cholesterol levels. Weight loss alone may lower triglycerides, LDL cholesterol, and total cholesterol levels. Losing as little as 10% body weight could drop your cholesterol back to the heart healthy range.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
Lower Cholesterol: Step 1
Lower Cholesterol: Step 2
All the best,
Lisa Nelson RD
How to Lower Cholesterol: Step 2
In the last post I gave you the first step towards lowering cholesterol. Here is the second. Remember, by implementing these basic steps, you’re establishing a solid foundation that will support heart health and increase the effectiveness of medications and supplements.
Step 2: Adopt a heart healthy lifestyle.
This means eating a diet that support heart health and including physical activity as part of your daily routine.
Here are some basic guidelines for a heart healthy diet to lower cholesterol:
- Saturated fat intake should be limited to less than 7% of your total daily calories.
- Daily trans fat intake should be less than 1% of your total calorie intake.
- Cholesterol should be limited to less than 300 mg/day.
- Eat 25-35 grams of dietary fiber. The needs to include an adequate intake of soluble fiber, which will promote lower LDL levels.
- Include sources rich in omega 3 fatty acids to your diet. Some benefits of omega 3 fatty acids include lower triglycerides, increased HDL cholesterol, and slower build-up of arterial plaque.
Here are basic guidelines for physical activity to lower cholesterol.
- Include at least 150 minutes of physical activity each week.
This is the latest recommendation of The Health and Human Services Department. In order to see substantial health benefits, include at least 150 minutes, 2 ½ hours, of moderate-intensity activity each week. If times a factor, you can see the same benefits by bumping up the intensity and being vigorously active 75 minutes (1 hr. 15 min.) each week.
By include regular physical activity you will raise HDL cholesterol and lower triglycerides.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
Lower Cholesterol: Step 1
Lower Cholesterol: Step 3
All the best,
Lisa Nelson RD
How to Lower Cholesterol: Step 1
It’s often easier to turn to supplements or medications to lower cholesterol. However, the effectiveness of these treatments will not be as great if you do not have a solid foundation in place that supports heart health. Over the next few posts I’ll give you three basic steps you can implement now to promote lower cholesterol levels and reduce heart disease.
Step 1: Know and understand your cholesterol lab results.
A simple blood test will check your cholesterol levels. This test is also known as a lipid profile. You will learn your total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels. By knowing the “breakdown” of your lipid panel you (or your MD/dietitian) will be able to determine the best steps to take for results.
The American Heart Association Recommends that everyone over the age of 20 know their cholesterol levels.
Lower Cholesterol: Step 2
Lower Cholesterol: Step 3
All the best,
Lisa Nelson RD
