Raising HDL levels...Safely & Naturally

I was recently asked for safe, natural recommendations for Raising the HDL level (a component of the cholesterol panel).  HDL helps remove the excess cholesterol from the heart's arteries and carries it back to the liver, where it is passed from the body--that's a good thing---so we want 'good' healthy levels of it (women: 50-60 mg/dl & men 40-50 mg/dl)!  Below are the recommendations I shared...let me know if you have specific questions since these are general recommendations.

*Keeping triglycerides in the healthy low range--Omega-3 fatty acids from fish oil are crucial for this effect—Also focusing on veggies, complex carbs & some fruit in our diets, minimizing processed foods

*Trans fats—Reducing/eliminating in diet--found in many processed foods

*Omega-3 fatty acids--Lower triglyceride levels, increase HDL cholesterol and help minimize inflammation and blood clotting. (Study June 2004--American Journal of Clinical Nutrition--statistically significant decrease in serum triglyceride levels along with a significant increase in HDL cholesterol)
*Red wine--Although all alcoholic beverages raise HDL, red wine provides additional benefits, such as reduction in blood sugar and blood pressure, provided no more than 2 glasses per day are consumed. 
*Dark Chocolate--Preferably 70% cocoa or greater--approximately 2 inches square, per day. 

*Soluble fiber--Oat bran, nuts, barley, psyllium seed, flax seed, oranges, apples, carrots
*Green tea--Brewed only, never instant or pre-mixed bottles. Several cups per day are required for full effect. 

*Garlic--Powerful antioxidant—used to reduce both cholesterol and blood pressure levels. Also raises ‘good’ cholesterol levels, particularly HDL-2 cholesterol. Inhibits LDL oxidation and platelet aggregation (stickiness).
*Vitamin D--Restoration of vitamin D levels to normal can yield increases in HDL of 10, 20, even 30 mg/dl, though it may require up to a year for the full effect to show. (Vitamin D3 supplementation)
*Exercise--Aerobic is best

*CoQ10--Clinically shown to provide protection for the inner lining of the arteries by inhibiting LDL cholesterol oxidation and increasing HDL.  CoQ10 and omega-3 fatty acids work synergistically to provide enhanced protection against cardiovascular disease.

*Niacin--Vit B3—Increases HDL by decreasing removal of its major lipoprotein, apoAl--also shown to lower total cholesterol, LDL cholesterol, triglycerides and raise HDL-2 levels. It can raise HDL levels as much as 20-30%. Avoid non-flushing version—not as effective.

*Calcium--Helpful in raising HDL levels. (Studied more in women at this point)  Calcium citrate or calcium amino acid chelate is best absorbed*Magnesium—Raises HDL cholesterol, prevents heart muscle spasm, keeps blood flowing smoothly, maintains normal blood pressure and keeps the heartbeat regular.

*Vitamin C--Antioxidant clinically associated with increased HDL and HDL-2 cholesterol levels. Also reduces arterial stiffness and inhibits platelet aggregation—two factors known to promote atherosclerosis.

*Vitamin E--Powerful antioxidant—protects against the formation of atherosclerotic plaques and reduce total cholesterol levels.


Be well & stay well--
Sana

Time for another ‘Info-byte’ on an herb---one you’re all familiar with:  Garlic.  How cool…that something that the majority of us think tastes really good in many, many foods is actually good for us…WooHoo!

A quick note before we begin---as I share information on specific herbs, please keep in mind that no herb or herbal supplement is meant to be a ‘Quick Fix’ which is what our society, as a whole, has gotten used to…and, for the most part, has come to expect.  Just as important as taking a specific herb or blend of herbs is finding out the cause of the health challenge (pain, inflammation, allergies, bloating, poor sleeping, etc…) and taking appropriate action.

There are some herbs that are just so good for us, that it makes sense to include them into our daily diet.  Something as common as the herb, garlic fits in this category.  Here’s the ‘short list’ on the benefits of garlic:

• Lowers blood pressure, blood cholesterol & triglyceride levels
• Aids in digestion of fats & oils
• Is a powerful antioxidant (cancer fighter) with additional cancer-fighting properties
• Has great antibacterial, antifungal & antiviral properties
• Strengthens immune system, in part by increasing white blood cells (phagocytes) that surround & digest foreign cells
• Activates T-cells (T-cells ‘search & destroy’ bad cells in our body)
• Remedy for diarrhea caused by poor digestion or worms
• Can be mixed with sesame oil & applied topically to skin for fungal infections

Even one clove of garlic a day can be beneficial, with 2-6 cloves a day recommended when fighting infections & other health challenges.  Garlic supplements are available, although there is conflicting information as to their effectiveness in a pill/capsule form.                                                  

DID YOU KNOW??   If garlic is tossed directly into hot oil, or a whole garlic clove cooked without crushing (or at least cutting off the top), it will still give the great garlic taste you’re looking for, but little or no health benefits. Garlic has active agents called allyl sulfide compounds which are produced when the clove is chopped or crushed. This breaks the cell walls and starts a series of chemical reactions (which also produce garlic’s wonderful smell). Heating the garlic immediately after chopping inactivates a crucial enzyme in the process.  Once the compounds develop, they are quite stable and can withstand the heat of cooking.  So crush or chop the cloves--then let them sit for 10 or 15 minutes while preparing other ingredients.

Garlic purchased in jars, already chopped, may be just as healthful, as well as garlic stored in the freezer.

Just got my ND license plate---it says ‘HEALTHY’---my goal is to get others thinking more & more (esp. those on the road behind me!) about being healthy---and about simple & safe things they can do to get Healthy & stay Healthy!

To YOUR Continued Health---Blessings!

Sana