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Cholesterol facts

How to increase your HDL or good cholesterol

HDL or high density lipoprotein is a protein that circulates in the bloodstream, attaches to cholesterol and takes it away so that there is not too much build up of cholesterol in the blood. When cholesterol is attached to the HDL it is called HDL cholesterol.

Most of the cholesterol circulating in the blood is LDL (low density lipoprotein) cholesterol. Unfortunately, LDL cholesterol is the bad kind. It attaches to the walls of the blood vessels, causes the buildup of plaque, and ultimately narrows the blood vessels so that blood has a difficult time passing through. Trouble occurs when clots form and the flow of blood is blocked. This can lead to a heart attack or stroke.

So, to get rid of the bad (LDL) cholesterol, you need a good ratio of good (HDL) cholesterol. The question is, how can you increase your HDL or good cholesterol so that there is enough to remove the bad cholesterol and prevent it from causing any trouble?

Studies show that controlling your body weight, eating certain kinds of fat, eliminating other types of fats, and getting regular exercise all work to improve the ratio HDL to LDL cholesterol in the blood. When these measures don't get the results that you and your doctor want, drugs may be required. It is a good idea to talk to a registered dietitian who can help you plan a diet that is appropriate for your personal health condition. If your doctor has not given you a referral to see a dietitian, ask for one. Your doctor may not know that a dietitian can help or he might think that you are not going to try anyway, so why bother. But if the right diet and exercise can help you avoid expensive medications and possible side effects, it is worth the effort.

Here are a few suggestions for increasing your HDL cholesterol:

Increase your intake of fatty fish, like salmon, mackerel and sea bass. Fish oil supplements may prove useful.
Eat foods that are rich in omega-3-fatty acids. Flaxseed oil, walnuts, and green vegetables are excellent sources.
Use mono- and polyunsaturated fats more often and less hard or saturated fats. Olive oil and canola oil are excellent choices. Avocadoes, nuts and soy products may also be used.
Drink red wine in moderation, but check with your doctor, as this may not be appropriate for everyone.
Eat grapes, blueberries and other antioxidant-rich fruits often.
Increase your intake of fiber. Fresh fruits, vegetables, whole grains and nuts, seeds, dried peas and beans are excellent sources. Fiber supplements might work, but these could lead to constipation if you don't drink enough water.
Lose weight if you are overweight.
Exercise for at least 30 minutes a day (60 to 90 minutes would be better) three or more times a week. Whether you walk, jog, run, swim, dance, or go to the gym doesn't matter. Just get going.
Eat less refined carbohydrates (sugar and white flour). These could raise your bad cholesterol and trouble-making triglycerides. If you have diabetes, need to find the right balance between carbohydrates, fats and proteins, and eat a diet with a consistent number of calories for your individual situation. A dietitian can help you find the right balance. If you are taking medication, this is vital. Remember, with diabetes, your body handles food differently from non-diabetics.
Keep in mind that you need some fat, so don't try to go too low. Choosing the right combination of foods and types of fat is the key.
Find healthful ways of reducing or otherwise dealing with stress in your life.
If you smoke, quit.
If all else fails and you are at risk for heart disease, your doctor may recommend a cholesterol-lowering drug. These drugs could have some undesirable side effects, so try to work with your doctor and a registered dietitian to try the non-drug route first, if possible.

Resources:
http://www.ndep.nih.gov/diabetes/WTMD/diabets_suppl_3.htm
http://www.cdc.gov/diabetes/pubs/pdf/ndfs_2003.pdf

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