Need to increase HDL...ideas

Charlottejogs

Hello! I have a fairly healthy diet and do exercise (not as much as I would like to thanks to lack of time). I probably eat too much cheese but am within what they call a healthy weight and do eat vegetarian diet. So today I had my lipids profile done and I need to increase my HDL. I have done some research but am interested in what others have done or great recipes or lifestyle changes I can make to get a bit more healthy. Thanks!!!

exacerbe

Simple:

Exercise daily. Eat veggies and fruits. Eat cleanly (lean meats, whole grains, etc.) Cut out processed foods, if possible. Cut down on sugar, sodium, fat.

streetnamejim

What exacerbe said.

The HDL is typically difficult to raise.

Charlottejogs

I so appreciate feedback...maybe it would help if I give a little more information about my diet... I am vegetarian, I use a juicer to make fresh raw vegetable juice for breakfast about 5 mornings a week, I only eat whole wheat bread and pasta (very little of it- maybe 5 slices per week and 1-2 of pasta), I eat a salad or fresh veggie with dinner every day, usually the entree is made with fresh veggies and quinoa or rice, we only buy lower sodium sauces and make most sauces ourselves to reduce additives, for snacks I eat fruit, nuts, low fat yogurt, and whole wheat crackers, veggies with hummus, never eat out... So, hopefully it helps to know that. I do already have a very healthy diet so I was looking for something more particular than get healthier as I do pretty well as it is. Thanks again!

pattyproulx

Ya, low HDL is fairly common in vegetarians, and from my (admittedly limited) research, meat is one of the only ways to consistently raise HDL.

Are you able to eat eggs? Fish? Try more oils perhaps?

As others have said, exercise has been shown to help quite a bit.

katatak1

bump... I have the same problem as a vegetarian. I've been one my whole life and couldn't make the switch to eating meat if I tried.

Lorijo50

Mine was low too, I was told to eat nuts , seeds, and cooked dry beans.

tidmutt

There are studies linking increased saturated fat intake with increased HDL. In fact, coconut oil (mostly saturated fat) has been linked to increased HDL, even mainstream medical establishments have reported this although they still caution to use it sparingly because of "evil" saturated fat.

katatak1

I decided to do some hunting. I'm going to order these and see how it works out: vegan flaxseed oil tablets. I'm not vegan, but I'd love a non-fish source of omega-3s which typically help raise HDL.

streetnamejim

It sounds like you are doing most of what you are willing to do to affect it.

Again, HDL is typically difficult to influence.

What is your HDL? If you don't mind my asking...

Charlottejogs

It is 45, not quite into the desirable range. He said I should shoot for 55-60.

streetnamejim

That's as high as I've ever been able to get it.

What did he suggest?

Charlottejogs

Thanks for the ideas- I do take the vegan version of omega 3s but can work on increasing some of the other things. The only thing he really recommended was exercise...I will try to do more of it:)

boobear00

I am in the process of trying to raise my HDL as well. My doctor told me to increase my intake of nuts & seeds, specifically almonds. My doctor also stressed that exercise is a great way to bring it up. Good luck!

boobear00

I am in the process of trying to raise my HDL as well. My doctor told me to increase my intake of nuts & seeds, specifically almonds. My doctor also stressed that exercise is a great way to bring it up. Good luck!

neanderthin

I decided to do some hunting. I'm going to order these and see how it works out: vegan flaxseed oil tablets. I'm not vegan, but I'd love a non-fish source of omega-3s which typically help raise HDL.

Omega's generally lower overall cholesterol with little to a lowering effect on HDL. Also flaxseed is not a good source of the omega's we need.

scubagirl319

My HDL is 41, my Dr gave the usual exercise and diet, but also said having 1-2 alcoholic drinks a day could be beneficial. A glass of red wine etc...

veganbaum

Omega 3s - Hemp seeds and chia seeds are a good source besides flax oil or ground flax seed.

Lowering HDL - if you just do a quick google search you can find ideas, some of which have been mentioned. Oatmeal, avocados, nuts/nut butters, whole grains, legumes.

furekurss

There are studies linking increased saturated fat intake with increased HDL. In fact, coconut oil (mostly saturated fat) has been linked to increased HDL, even mainstream medical establishments have reported this although they still caution to use it sparingly because of "evil" saturated fat.

This guy is right, there is even a vegetarian in this thread here that does not have a good HDL, SATURATED FATS are good,

i eat 6 eggs a day and ground beef with mayo, cholesterol is good, been eating for 2yrs

can anyone explain this?

veganbaum

Omega 3s - Hemp seeds and chia seeds are a good source besides flax oil or ground flax seed.

Lowering HDL - if you just do a quick google search you can find ideas, some of which have been mentioned. Oatmeal, avocados, nuts/nut butters, whole grains, legumes.

Ha - I totally meant raising HDL, not lowering.

neanderthin

There are studies linking increased saturated fat intake with increased HDL. In fact, coconut oil (mostly saturated fat) has been linked to increased HDL, even mainstream medical establishments have reported this although they still caution to use it sparingly because of "evil" saturated fat.

This guy is right, there is even a vegetarian in this thread here that does not have HDL, SATURATED FATS are good,

i eat 6 eggs a day and ground beef with mayo, cholesterol is good, been eating for 2yrs

can anyone explain this?

Natural saturated fats effect the size (increases the size) of the lipoproteins that transport the cholesterol within our body whether it be HDL or LDL. The smaller the particle size the more atherogenic (dangerous) they are and because saturated fat increases the size of those lipoproteins we get an increase in total cholesterol and that's because cholesterol in the blood is measured in volume (ml/dl) and why saturated fat normally increases both HDL and LDL by volume, but not neccessarily by the total amount of lipoproteins.......small dense LDL called pattern B is very undesirable and is what's seen in the vast majority of heart attach victims. The diet that actually promotes sdLDL is a higher carb diet, low in fat and saturated fat, with high levels of sugar which reduces HDL and also reduces thse particles while increasing triglycerides in the blood. Hope that made some sense, if not I can elaborate.

Alpha12

My HDL (good cholesterol) is 102 - tested this month. I've pretty much maintained that number for many years now.

My diet consists mostly of fish, lean chicken, high fiber foods, fruits and veggies. I don't eat sweets because I just don't like them. I do drink white wine, more than I should, which contributes to my weight problem - that and my portions. I also exercise about 3 times per week, but less than I've done in the past.

One thing I've always done, is to take Omega-3 supplements. Daily and without fail! I don't know if that contributes to keeping my HDL consistently elevated, but I find that it helps keep my joints pain free. Also, the results of my bloodwork keep my doctor happy.

furekurss

There are studies linking increased saturated fat intake with increased HDL. In fact, coconut oil (mostly saturated fat) has been linked to increased HDL, even mainstream medical establishments have reported this although they still caution to use it sparingly because of "evil" saturated fat.

This guy is right, there is even a vegetarian in this thread here that does not have HDL, SATURATED FATS are good,

i eat 6 eggs a day and ground beef with mayo, cholesterol is good, been eating for 2yrs

can anyone explain this?

Natural saturated fats effect the size (increases the size) of the lipoproteins that transport the cholesterol within our body whether it be HDL or LDL. The smaller the particle size the more atherogenic (dangerous) they are and because saturated fat increases the size of those lipoproteins we get an increase in total cholesterol and that's because cholesterol in the blood is measured in volume (ml/dl) and why saturated fat normally increases both HDL and LDL by volume, but not neccessarily by the total amount of lipoproteins.......small dense LDL called pattern B is very undesirable and is what's seen in the vast majority of heart attach victims. The diet that actually promotes sdLDL is a higher carb diet, low in fat and saturated fat, with high levels of sugar which reduces HDL and also reduces thse particles while increasing triglycerides in the blood. Hope that made some sense, if not I can elaborate.

i understand, i just wish more ppl knew this instead of labeling saturated fat the devil. not to hate on carbs, carbs are ok, just dont go over board with it.

streetnamejim

Thought you might like to read this... its a pretty good synopsis of cholesterol info: http://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-overview?ecd=wnl_din_120811

tidmutt

Thought you might like to read this... its a pretty good synopsis of cholesterol info: http://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-overview?ecd=wnl_din_120811

I'm actually shocked, Webmd mentions that a low carb diet may improve cholesterol levels! Wow. Beyond that I'm a bit disappointed in the slide show, no discussion of particle density, the propensity of saturated fat to raise HDL and increase particle size. Everything I've read suggests it's not nearly as simple as the conventional wisdom espoused on that page.

tidmutt

Thought you might like to read this... its a pretty good synopsis of cholesterol info: http://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-overview?ecd=wnl_din_120811

I'm actually shocked, Webmd mentions that a low carb diet may improve cholesterol levels! Wow. Beyond that I'm a bit disappointed in the slide show, no discussion of particle density, the propensity of saturated fat to raise HDL and increase particle size. Everything I've read suggests it's not nearly as simple as the conventional wisdom espoused on that page.

JPDad

These two tables offer a great comparison of dietary fats. Chia seeds may be the way to go.

https://secure.manitobaharvest.com/images/uploads/pages/File/comparison-of-fats.pdf
https://secure.manitobaharvest.com/images/uploads/pages/File/hemphearts_infocard_nocoupon.pdf

from

http://manitobaharvest.com/hemp_nutrition/3778/Product-Comparisons.html

glaucaster

I have increased my HDL from about 30 to well over 50 in 5 short months with slow release Niacin, as recommended by my physician. i exercise like crazy and eat pretty well, so she guessed mine was a genetiic problem. I would check with your physician as well before taking anything AND check the side affects of taking Niacin (which is just Vitamin B by the way) as i woke in the middle of a Niacin Burn...it was weird but nothing terrible. good luck