HDL Cholesterol low, suggestions anyone??

[reach4Astar]

so I got a blood chem test done and the results are pretty good...........no red flags except for my HDL cholesterol levels are low ...........I do not smoke, I don't drink and i exercise regularly and i have lost nearly 90lbs............so any suggestions and exactly what is partially hydogentated oil and how do i avoid it????..............any advice would be cool.........thanks, STAR

 

[maleficent]

Fiber Fiber Fiber Fiber
If you aren't monitoring your fiber intake - take a look at it and raise it slowly (emphasis on slowly otherwise you might be a bit - umm - windy

Increase monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter - but with the peanut butter -it's probably best to stick to the all natural stuff - read the labels -some do have hydrongenated oils in them... or while it's pricier -check out almond butter...

 

[maleficent]

if i remember correctly a glass or two of red wine a day also helps to raise the hdl - at least that's what my dad's cardiologist says

 

[jmnewsome]

You can increase the level of HDL cholesterol by the following:
1. Foods that raise HDL cholesterol include onions,and omega-3 acids. soluble fibersEat half a raw onion a day raises HDL (good) cholesterol an average of 25 percent in most people with cholesterol problems.
2. Eat at least two servings of foods high in soluble fiber. Soluble fiber is found in whole grains, oats and oat bran, brown rice, fruits such as citrus fruit, apples, grapes, etc. and legumes & lentils. The soluble fiber raises HDL levels and helps lower total cholesterol. The wholegrain are also good source of linoleic acid.
3. Use oils higher in monounsaturated fats, such as canola or olive oil. It is found that monounsaturated fats raise HDL levels.
4. Increase your consumption of omega-3 fatty acids found in fish, cold-pressed flaxseed oil, safflower oil, sunflower oil, canola oil, dark green vegetables, etc.
5. Eat at least two servings of soya (phytoestrogens) products. Tofu, tempeh, and TVP (texturized vegetable protein) may help raise high density lipoproteins levels. Include at least two servings each day.
6. Avoid trans fatty acids i.e. hydrogenated oil or vegetable shortening. Choose a liquid or semisoft variety of margarine in your diet Trans fatty acids are found in and many fast foods and french fries, baked goods such as cookies, crackers and cakes. Remember, the softer the spread, the less trans fat it contains.
7. Avoid refined carbohydrates like sugar and refined flour. These have shown to raise blood cholesterol and triglycerides.
8. Avoid food sources of cholesterol such as egg yolk, liver, kidney, brains, etc.
9. Avoid high fat dairy products such as regular milk, cheese and cream.
10. Reduce alcohol intake. However, alcohol (wine or beer) in moderation may raise HDL levels. However, if your do not drink, don't start to raise high density lipoproteins, it is not a medicine.
11. Do aerobic exercise (brisk walking, jogging, etc.) every alternate day.

i actually got this info from a men's health website, but i think it's good advice...it seemed to be about the same everywhere i looked.

 

[Rachie]

Everyone's advice is great - I must do more of these Although there are many studies regarding heart health and red wine/ alcohol consumption I know I read one recently that said it probably helps guys but not gals. I think this is rubbish Seriously though red wine does have a lot of good properties, when enjoyed in moderation. I believe it has been shown to have anti-oxidant properties which are good to protect against heart disease and aging. Star - sounds like your LDL levels are probably low/average which is a good start. It's the ratio of HDL/LDL that is important so perhaps incorporate some of the ideas posted above and I am sure you can dramatically improve your HDL levels and that ratio. Also genetics does play a part in the levels of HDL and LDL - do your parents have a good history with their HDL?

 

[KissMyHuman]

I'm also going to suggest drinking green tea, packed with an exponential amount of anti-oxidants like EGCG and other polyphenols in comparison to red wine, it has been shown to lower LDL and raise HDL. I can with confidence suggest this to you because there is such a body of research around it as well as endorsements from publications from Harvard and other reliable sources. 2-4 8oz cups a day are recommended or supplements with green tea extract.