| Raising HDL or "good" cholesterol was not a priority until a few years ago. Most studies have focused on how lowering LDL or "bad" cholesterol that can reduce the risk or coronary heart disease. But in the past few years, researchers have identified that HDL acted as an independent factor and was also critical in the overall health of your heart. The National Cholesterol Education Program's new guidelines now recognize that low HDL levels as a strong independent risk factor for coronary artery disease. From the research we know that HDL is a complex molecule made up of lipids, cholesterol, and protein. The way it works is that HDL acts as much like a bottom feeder of a fish tank. It cleans off the walls of blood vessels, thus removing excess cholesterol, LDL. The HDL then carries this cholesterol to the liver where it is processed. Doctors still focus strongly on lowering LDL but are now including recommendations that raising HDL is another important factor to reduce risk of heart disease. If you have had your cholesterol levels checked and your HDL is less than 40, you should discuss with your doctor ways in which to increase the HDL level. Again, HDL level above 60 is ideal. There are specific steps you can take that will ultimately help increase HDL level. Here are some of the proven strategies: Herbal and Natural Supplements In one double-blind trial comparing Guggul, the gum resin from the mukul myrrh tree, to the drug clofibrate, the average fall in serum cholesterol was slightly greater in the guggul group; moreover, HDL cholesterol rose in 60% of people responding to guggul, while clofibrate did not elevate HDL.
To learn more about Guggul, click here. A larger patient group of 437 patients in a double-blind, placebo-controlled study received either Policosanol or a placebo once a day for twelve weeks. The patients who had been given Policosanol showed a 25% reduction in LDL cholesterol, a 17% reduction in total cholesterol, and a 28% increase in HDL cholesterol.
To learn more about Policosanol, click here. According to the National Cholesterol Education Program (NCEP), Niacin or vitamin B3 is the treatment of choice for normalizing the blood lipid levels. Several double-blind placebo-controlled studies have found that niacin increased HDL (good cholesterol) by 30% or more while reducing total cholesterol by 10-25% and triglycerides by as much as 50%.,,,, A common side effect of niacin is flushing which is the result of blood vessels opening wide. However, another form of Niacin called Inositol Hexanicotinate (IH) or “No-Flush Niacin” is proven as an effective and safer alternative to niacin. In one study, Welsh and Eade reported that inositol hexanicotinate was more effective than niacin in regulating cholesterol levels.
To learn more about Niacin, click here. Ten human volunteers were given 500 mg of curcumin for seven days during a controlled trial at Amala Cancer Research Centre in India. After seven days, they noted a 29% increase in good cholesterol (HDL) and a reduction of 11.6% total cholesterol. Lipid peroxidation was also reduced by 33%. Another study published in Atherosclerosis in Dec. 1999 by the Faculty of Pharmacy at the University of Granada reported that curcumin was effective in inhibiting LDL oxidation and lowering LDL cholesterol as well as triglycerides. According to the latest research, curcumin reduces cholesterol by interfering with intestinal cholesterol uptake, increasing the conversion of cholesterol into bile acids, and increasing the excretion of bile acids (International Journal of Vitamin Nutritional Research, 1991, 61:364-69). Another 2000 study shows that "a daily oral administration of the curcumin extract significantly decreases LDL and apo B (a leading heart disease risk factors) and increases the HDL and apo A of healthy subjects."
To learn more about Curcumin, click here. In a 2000 randomized controlled trial at King Abdulaziz University, 44 adults were given 200mg of chromium or a placebo was given in a double blind cross over study during 8 weeks resulted in decreasing triglycerides while increasing the mean high-density lipoprotein (HDL) significantly. Another study conducted at Shaare Zedek Medical Center, Israel, published in Metabolism in July 1992 reported that 76 patients who had heart disease were treated with 250 mcg of chromium increased their HDL level greatly. In a 1991 study, 63 men at University of North Carolina suffering from hypertension and taking beta-blockers were studied. (Beta blockers are known to lower HDL and raise LDL cholesterol levels.) Chromium supplements increased HDL cholesterol levels by an average of nearly 6 points, a 16 percent increase. No side effects were observed. According to Harvey Simon, MD of Harvard Medical School, a 6-point increase in HDL, which was achieved in the chromium trial, should reduce the risk of heart attack by about 20 percent.
To learn more about Chromium, click here. A randomized controlled trial was published in American Journal of Medicine in April 1, 2002, calcium citrate was shown to increase HDL levels. This study was led by Ian R. Reid, professor, Department of Medicine, University of Auckland in New Zealand. According Dr. Reid, the study showed that 1 gram of calcium (as the citrate) taken daily lowers the damaging component of blood cholesterol and increases the protective cholesterol (HDL). The mean HDL concentration increased by 7%, LDL cholesterol declined by 6% resulting in an improved HDL/LDL ratio of 17%.
To learn more about Calcium Citrate, click here. Lifestyle Changes Exercise: Although not everyone can run, burning between 1,200 and 1,500 calories each week doing aerobic exercise can have dramatic results. Not only is exercising a wonderful way to keep your heart healthy, it also helps lose weight, which is an additional benefit. By losing 10 pounds of excess weight, according to Kokkinos, "That's where you see significant increases in your HDL cholesterol." Avoid Trans Fatty Acids: Avoid trans fatty acid containing foods such as French fries, cookies, cakes and many of the fried fast foods. Minimize Carbohydrates: Minimize carbohydrates by avoiding sugar, flour, potatoes and white rice. Studies prove that HDL level drops dramatically when blood sugar is spiked by carbohydrates. Avoid Cholesterol Foods: Minimize the food sources of cholesterol such as egg yolk, liver, kidney, brains, etc. Stop Smoking: According to a study at Vanderbilt, within just one week of quitting smoking, HDL levels raised by seven points. HDL or Good Cholesterol Foods Red Wine: Drinking red wine is yet another option as long as it is consumed within reason. "There are antioxidants contained in red wines such as cabernet sauvignon, Merlot, and pinot noir, that help slow down the oxidation of HDL and LDL cholesterol", according to Vincent Rifici of the Robert Wood Johnson Medical School. What was shown is not that the HDL was higher than those not drinking, but that the HDL contained higher levels of several types of blood fats, thus giving the positive result. There is still a lot more research required but this could prove to be a wonderful option. Orange Juice: There was one specific study conducted at the University of Western Ontario in Canada where 25 students drank orange juice every day for four week. The results were amazing. HDL was raised an astounding 21%. The individual leading this study, Elzbieta Kurowska, stated this increase might have been caused by the flavonoid in the orange juice. Beans: Kidney and red beans are a wonderful choice for raising HDL. These foods are low-glycemic carbohydrates that during digestion do not cause insulin spikes. Studies conducted where people ate foods rich in low-glycemic carbohydrate measure with the highest level of HDL. Fish: Fish eaten several times a week can also be beneficial in raising HDL since it contains omega-3 fatty acids. This fish would include sardines, salmon, sea bass, herring, etc. If you do not like to eat fish, fish oil can be used as a supplement although the benefit takes much longer. Olive Oil: Use oils higher in mono-unsaturated fats, such as olive oil or canola oil. Including 1-2 teaspoons of olive or canola oil with each meal would be sufficient. Oat bran: Lowers cholesterol and LDL and raises HDL. In one study, two ounces of oat bran per day was associated with a 16% lowering of LDL and, after 3 months, an increase in HDL of as much as 15% (JAMA. 1991. 285. 1833-1839). Onions: Some research suggests that half of raw onion/day may raise HDL as much as 30%. Soy Products: A 1995 meta-analysis of 38 studies of soy confirmed that it lowers total cholesterol, LDL ("bad") cholesterol, and triglycerides, and raises HDL ("good") cholesterol. Soluble Fiber: Add more soluble fiber to diet. Soluble fiber is found in fruits such as apples, grapes, and citrus fruits. The fiber in these foods helps lower total cholesterol and often raises HDL levels. You need to consume at least 30 grams of fiber per day. Drug Therapy If you have tried some of the above recommendations and have not been successful in raising your HDL level, ask your doctor what HDL-boosting drugs might work best for you. Although some are prescription and can cause side effects, there are other natural approaches like Niacin, which has been shown one of the best methods of raising HDL cholesterol. When none of the above measures help raise the HDL, doctors prescribe the following drugs that seem to help raise the HDL levels: Fibrate Drugs: Gemfibrozil, Fenofibrate and Clofibrate) are approved drugs in the "fibrate" category prescribed to increase serum HDL cholesterol. Patients can typically expect to increase the HDL level by 10-30%. Combination of Fibrate and Niacin: Some patients are prescribed a combination of fibrate and/or niacin with bile acid binding resins to raise the HDL cholesterol levels.
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