Diet to help with HDL numbers?

ejmereen
ejmereen Posts: 6 Member
edited November 27 in Health and Weight Loss
Below are my lipid profile numbers from 2016 and 2017 before and after I lost weight (42 pounds). I'd like to get my HDL number over 60 if possible. With my number being under 40, I'm at risk for CVD. Has anyone had any luck with using diet to help raise HDL levels? I did Keto to lose the weight but now I'm more clean eating for maintenance. Would going back to Keto help? I ate a lot more good fats when I did Keto then I do now. I've seen a lot of people had a big raise in HDL when switching to Keto. I'm curious if anyone has had this issue and how they solved it. Thanks!

Before (2016)/After (2017):
Cholesterol: 188/133
LDL: 90/68
HDL: 29/35
Triglycerides: 343/149

Replies

  • cmriverside
    cmriverside Posts: 34,454 Member
    edited June 2018
    Talk to your medical team...if you are overweight, that is the thing to focus on, and losing weight will affect numbers greatly - but if this is a genetic issue, you need specific nutrition/medical advice.
  • 1houndgal
    1houndgal Posts: 558 Member
    ejmereen wrote: »
    Below are my lipid profile numbers from 2016 and 2017 before and after I lost weight (42 pounds). I'd like to get my HDL number over 60 if possible. With my number being under 40, I'm at risk for CVD. Has anyone had any luck with using diet to help raise HDL levels? I did Keto to lose the weight but now I'm more clean eating for maintenance. Would going back to Keto help? I ate a lot more good fats when I did Keto then I do now. I've seen a lot of people had a big raise in HDL when switching to Keto. I'm curious if anyone has had this issue and how they solved it. Thanks!

    Before (2016)/After (2017):
    Cholesterol: 188/133
    LDL: 90/68
    HDL: 29/35
    Triglycerides: 343/149

    In addition to diet: Don't forget that excercise also helps to lower your bad cholesterol and raise the good cholesterol.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    American Heart Association has good guidelines on their website
  • ejmereen
    ejmereen Posts: 6 Member
    edited June 2018
    cmriverside wrote: »
    Talk to your medical team...if you are overweight, that is the thing to focus on, and losing weight will affect numbers greatly - but if this is a genetic issue, you need specific nutrition/medical advice.

    I'm not over weight my BMI is 22.
  • ejmereen
    ejmereen Posts: 6 Member
    1houndgal wrote: »
    ejmereen wrote: »
    Below are my lipid profile numbers from 2016 and 2017 before and after I lost weight (42 pounds). I'd like to get my HDL number over 60 if possible. With my number being under 40, I'm at risk for CVD. Has anyone had any luck with using diet to help raise HDL levels? I did Keto to lose the weight but now I'm more clean eating for maintenance. Would going back to Keto help? I ate a lot more good fats when I did Keto then I do now. I've seen a lot of people had a big raise in HDL when switching to Keto. I'm curious if anyone has had this issue and how they solved it. Thanks!

    Before (2016)/After (2017):
    Cholesterol: 188/133
    LDL: 90/68
    HDL: 29/35
    Triglycerides: 343/149

    In addition to diet: Don't forget that excercise also helps to lower your bad cholesterol and raise the good cholesterol.

    I exercise 5 days a week, 3 days of strength training, and 2 days of running, with weekends off.
  • fittocycle
    fittocycle Posts: 827 Member
    Do you include healthy fats (olive oil, avocados, avocado oil, flaxseed, etc.) in your diet on a regular basis? Maybe it will help make a difference.
  • Wendyanneroberts
    Wendyanneroberts Posts: 270 Member
    Prior to mfp, I was diagnosed with a heart condition (as well as other health issues). Was told to eat a low fat diet and losing weight would help. Through concern I over turned my eating habits, but unwittingly I cut fats to low. I ended up lowering my results at every blood test. Fast forward and cutting a long story short, I ended up with additional health problems. These blood tests then revealed I had cut my fat intake, to low and had now had better ldl numbers but my hdl levels were now dangerously low. Then new medical advise to increase fat in my diet, especially "healthy fats".

    Fortunately I discovered mfp at around the same time and used it to track my data. Asking Doctors for a daily fat target, to include minimum for healthy and maximum, due to still needing to limit overall fat intake. Sticking within these boundaries I have increased my hdl numbers again, through diet. Now working on keeping a steady level. So diet made a big difference in my blood test results.
  • 1houndgal
    1houndgal Posts: 558 Member
    ejmereen wrote: »
    1houndgal wrote: »
    ejmereen wrote: »
    Below are my lipid profile numbers from 2016 and 2017 before and after I lost weight (42 pounds). I'd like to get my HDL number over 60 if possible. With my number being under 40, I'm at risk for CVD. Has anyone had any luck with using diet to help raise HDL levels? I did Keto to lose the weight but now I'm more clean eating for maintenance. Would going back to Keto help? I ate a lot more good fats when I did Keto then I do now. I've seen a lot of people had a big raise in HDL when switching to Keto. I'm curious if anyone has had this issue and how they solved it. Thanks!

    Before (2016)/After (2017):
    Cholesterol: 188/133
    LDL: 90/68
    HDL: 29/35
    Triglycerides: 343/149

    In addition to diet: Don't forget that excercise also helps to lower your bad cholesterol and raise the good cholesterol.

    I exercise 5 days a week, 3 days of strength training, and 2 days of running, with weekends off.

    I believe aerobic excercise is what really benefits the cholesterol numbers, anaerobic not so much. I will Google it.
  • 1houndgal
    1houndgal Posts: 558 Member
    I found this, that a combination of both aerobic excercise and strength training helps your cholesterol levels become within normal limits. Link below:

    https://www.everydayhealth.com/high-cholesterol/treatment/fitness-and-cholesterol/
  • jonathanbarton9
    jonathanbarton9 Posts: 6 Member
    Yes, fish oil fall the way!

    My cholesterol is genetically predisposed to be high. When I first got it checked a couple years ago, my LDLs were super high and my HDLs were super low. My doctor suggested I take a high dose of fish oil (also to help balance my add). I ha e noticed a huge difference, and my HDL has gone from in the 20’s to the low 50’s. Just make sure you find a fish oil that is higher in EPA omega-3’s. Many of them have higher DHA, which isn’t bad, but children and adolescents need more DHA and adults need more EPA (according to my doctor). She prescribed me between 3-5 g daily. So I found this stuff on amazon....

    Bronson Omega 3 Fish Oil Triple Strength 2720 mg, Non-GMO, Gluten Free, Soy Free, Heavy Metal Tested, 1250 EPA 488 DHA, 180 Softgels https://www.amazon.com/dp/B01DCPIY2U/ref=cm_sw_r_cp_api_i_1bLiBbA54DFDX

    I take 4 tablets every morning (2.5g of EPA and .96g of DHA - so close to 5g total omega-3) and it has done wonders for my joints, brain balance, and good cholesterol. My LDLs still suck but I am working on that lol. The only downside is the fishy burps that people talk about, but I have found that if I take it in the morning with a glass of water and a cup of coffee, I really don’t get any burps. I guess it’s just a matter of preference for some.
  • fittocycle
    fittocycle Posts: 827 Member
    Jonathan-some people suggest keeping fish oil in the refrigerator to help with the fish burps. I'll have to check out that brand. I'm always switching up what I buy!
  • dsboohead
    dsboohead Posts: 1,899 Member
    I raised my HDL by supplementing with 1 fish oil cap AND 1 flax oil cap.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Yep. Fats will raise HDL. Processed carbs tend to lower it.

    Fats tend to do the opposite to Triglycerides (it lowers them).
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    nvmomketo wrote: »
    Yep. Fats will raise HDL. Processed carbs tend to lower it.

    Fats tend to do the opposite to Triglycerides (it lowers them).

    MUFA's and some PUFA do, SFA not so much. But then again, so does weight loss, exercise, whole grains, oats, fibrous fruits and veggies.

    Essentially, staying away from fried fats and processed carbs (or both combined) and you will see results.


    My triglycerides used to be 220.. now they are 40... and I cut fats because they don't satiate me. But I do have copious amounts of fruits, lean proteins, whole grains and starches. I also lost 50 lbs between the two numbers.
  • elizawho48
    elizawho48 Posts: 10 Member
    edited June 2018
    My HDL just came back at an all time high of 59. I have one parent with good HDL and one with very low HDL.

    I attribute my good HDL to one of my parents :) to my daily exercise, daily fish oil and daily intake of EVOO. I’ve been running high 40s/low 50s until this last time (59). The only change is the daily olive oil and slight increase in exercise. Also an increase in red wine but not sure that’s a player.

    My husband’s HDL has been 19-24 for many years; he had an emergency cardiac stent placed for 90% blocked coronary artery when he was 49. He had high LDL aiding that as well. I have often wondered if his low HDL wasn’t a major factor in that.

    Good luck to you in your pursuit of elevating HDL.
  • AnnPT77
    AnnPT77 Posts: 34,600 Member
    elizawho48 wrote: »
    My HDL just came back at an all time high of 59. I have one parent with good HDL and one with very low HDL.

    I attribute my good HDL to one of my parents :) to my daily exercise, daily fish oil and daily intake of EVOO. I’ve been running high 40s/low 50s until this last time (59). The only change is the daily olive oil and slight increase in exercise. Also an increase in red wine but not sure that’s a player.

    My husband’s HDL has been 19-24 for many years; he had an emergency cardiac stent placed for 90% blocked coronary artery when he was 49. He had high LDL aiding that as well. I have often wondered if his low HDL wasn’t a major factor in that.

    Good luck to you in your pursuit of elevating HDL.

    Actually, the Mayo Clinic does suggest that moderate alcohol consumption (i.e, some rather than none, but not too much) may raise HDL. (https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388)

    Note, however, that even moderate amounts raise risk of other dangerous conditions, such as some cancers, so there's a risk tradeoff.
  • elizawho48
    elizawho48 Posts: 10 Member
    AnnPT77 wrote: »
    elizawho48 wrote: »
    My HDL just came back at an all time high of 59. I have one parent with good HDL and one with very low HDL.

    I attribute my good HDL to one of my parents :) to my daily exercise, daily fish oil and daily intake of EVOO. I’ve been running high 40s/low 50s until this last time (59). The only change is the daily olive oil and slight increase in exercise. Also an increase in red wine but not sure that’s a player.

    My husband’s HDL has been 19-24 for many years; he had an emergency cardiac stent placed for 90% blocked coronary artery when he was 49. He had high LDL aiding that as well. I have often wondered if his low HDL wasn’t a major factor in that.

    Good luck to you in your pursuit of elevating HDL.

    Actually, the Mayo Clinic does suggest that moderate alcohol consumption (i.e, some rather than none, but not too much) may raise HDL. (https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388)

    Note, however, that even moderate amounts raise risk of other dangerous conditions, such as some cancers, so there's a risk tradeoff.

    Thank you so much @AnnPT77 ! That is great info
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