How do I increase my hdl cholesterol?

2 Comments

1. nowist says:

   April 8, 2009 at 3:09 PM

   good fat. specifically the Omega-3 fatty acids (linolenic acids)
2. jubda says:

   April 10, 2009 at 3:55 AM

   HDL of 39 is not very low. It’s borderline.

   Here’s a Plan to Naturally Raise HDL Cholesterol

   Exercise: The best and most natural way to increase HDL-C is to get regular aerobic exercise. Here’s the catch: the exercise should be challenging; a relaxing stroll may not be enough to raise HDL-C. You don’t have to run marathons, but 30-60 minutes of moderate-intensity exercise five or more days per week is necessary to increase HDL-C.

   Lose Weight: The greater the degree of obesity, the lower the HDL-C. As weight is lost, HDL-C increases at the rate of about 1 mg/dl for every three pounds you lose. The goal should be to get your Body Mass Index as close to 25.0 as possible.

   Improve Fat Intake: Lower your intake of saturated fat and increase polyunsaturated fat–especially omega-3 fatty acids. In short, that means reducing fatty meats, deep-fried foods, and high-fat desserts. Eat more foods that are sources of polyunsaturated fat: oils (olive oil and flaxseed oil), nuts (almonds and walnuts), and cold-water fish (salmon and sardines). Many people also benefit from taking an omega-3 fatty acid supplement such as fish or flaxseed oil to increase their intake of polyunsaturated fat.

   Reduce Refined Carbohydrates: Foods that carry a high glycemic load such as white bread, sugary drinks, pasta, and potatoes can also reduce HDL-C. Replace these with low-glycemic-load versions such as whole-grain breads and pastas, fruits, and non-starchy vegetables.

   Alcohol Intake: Drinking a moderate amount of alcohol (one or two drinks per day) has been shown to increase HDL-C. If you don’t drink alcohol or have an alcohol-abuse problem, this is not a solution for you. However, for those of you who do drink, two drinks is the limit–the benefits decrease after that amount.

   Quit Smoking: Yet another reason not to smoke cigarettes: cigarette smoking kills HDL-C production. Find a way to quit.

   These are the ways to naturally raise your HDL-C levels. Understand that it may take some time–upwards of a year or longer–to get the full benefit.

   After that, what should you do if the level hasn’t increased as much as you’d like? Re-evaluate your lifestyle plan with your physician. He or she may recommend medications such as high-dose niacin, statins, or fibrates to raise HDL-C. This is an important time to have your physician be your partner in your healthcare.
   Reference:

   Ashen, M.D., and Blumenthal, R.S. Low HDL Cholesterol Levels. N Engl J Med 2005; 353:1252-60.