low hdl cholesterol , need custom nutrition goal

megwa2001

Hi I lost 14 KGS till now , I need to change custom goal to increase fat & reduce carbs
My daily limit is 1500 calorie
I walk 21,000 steps a day

Any advice will be appreciated

phxteach

Doctor just told me about their most recent studies: the only way to increase healthy cholesterol beyond diet was to do sprint like exercise (=bust your butt ) for 15 min. (as opposed to an hour long with less intensity exercise). Yep... hope this helps you.

Sunny_Bunny_

I don't know much about cholesterol but I do know the book Cholesterol Clarity by Jimmy Moore is highly recommended reading for all things cholesterol. I do believe that eating more fats in place of carbs is the general idea though in raising HDL.
Did I set a record for the number of times cholesterol was used in one post?

...cholesterol

KnitOrMiss

phxteach wrote: »

Doctor just told me about their most recent studies: the only way to increase healthy cholesterol beyond diet was to do sprint like exercise (=bust your butt ) for 15 min. (as opposed to an hour long with less intensity exercise). Yep... hope this helps you.

I haven't done really any exercise of measure unless you count grocery shopping and washing dishes. Eating low carb in general from 41 to 50 in roughly a year (about 70% of it low carb). My all time lowest recorded number was 29 in June 2011, and I'm at 50 now, as of last month. For me, it was just about cutting carbs and eating more fat and letting my body work out the difference. My trigs dropped from 203 to 76 in roughly the same overall timeframe.

I can't wait to get my hands on that book (my library's in the process of getting it for me!)... But basically, just keep working on getting healthier, dropping your carbs, upping your fats, keeping up your fitness, and losing weight. As long as your trigs aren't crazy high (which CAN be a sign of hypothyroidism, FYI), this should work naturally over time.

wabmester

My HDL went from 31 to 46 on low carb. Very little high intensity exercise for me -- mostly jogging.

It's one of the slower moving markers.

http://www.unm.edu/~lkravitz/Article folder/cholesterolNEW.html

The authors concluded that an intensity of 75% HRmax or above is necessary to increase HDL-C levels in men. In addition, Kokkinos and colleagues (1995) studied 2906 men and reported that increases in HDL-C levels occurred in men jogging at an exercise intensity of 10 to 11 minutes per mile. Although a specific exercise intensity threshold has not been defined, it appears that moderate intensity exercise is sufficient to raise HDL-C levels in men.

So moderately high intensity, like jogging at 10 min/mile pace should be sufficient.

In terms of diet, I haven't seen any studies that give dose-response effects of nutrients on HDL, but almost all low-carbers experience an increase in HDL.

My HDL increased 50% just with moderate exercising and restricting carbs to about 100g/d.

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carlsoda

12 copies of Cholesterol Clarity at my library so I just put one on reserve! Megwa2001 - check yours to see if it's there!

I just got my results back and my HDL dropped (49), LDL went up (134) but my triglycerides drastically dropped down to a 87! I'm happy with that number.

I guess it's just a waiting game as the body heals it will slowly adjust to more healthy numbers. I did just finally start taking fish oil (Omega 3's) which I haven't taken in years. Can't wait to get the book!!

wabmester

HDL is a bit of a puzzle. It's consistently higher in women than men. And women have fewer heart attacks than men.

So what's the difference? Estrogen. Higher estrogen levels are associated with higher HDL.

But what happens when you give post-menopausal women estrogen? No decrease in heart disease risk.

And what happens when you take drugs to raise HDL? No decrease in heart disease risk.

So something else is going on. If the book tells you, let me know.

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V_Keto_V

HDL = 125mg/dL...dietary factors contributing: high MUFAs (EVOO), high dietary cholesterol, max daily dose omega-3 FA from fish oil (small increase in HDL, more beneficial for triglyceride lowering, can raise LDL). Like others, I do not do HIT, high HDL is normal in endurance athletes...not sure where your doctor pulled his/her info from.

Niacin (B3) isn't used regularly anymore as side effects generally outweigh what little benefits obtained; which are highly variable.

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macchiatto

This is interesting. DH has CAD and one of his few risk factors was that though his total cholesterol was low, his HDL was only 18. His cardiologist said super low HDL like that is genetic and sure enough, the pedi tested our 6y/o twins and one of them tested at 17 for HDL.
Need to do more research to see if there's more we can do to help them. The recs DH got in cardiac rehab had no impact on his HDL.

GaleHawkins

On very LCHF and walking a 1/4 mile daily my HDL climbed from 38 to 55 in one year. I cut out all grains and most all forms of sugar to keep total carbs <50 grams daily.

I think HDL pretty much has to improve if one is eating no carbs based on reading and my personal experience.

megwa2001

Thank you