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