subject: How To Improve HDL Cholesterol – Six Easy Steps To Success [print this page] How To Improve HDL Cholesterol Six Easy Steps To Success
The quest to improve HDL cholesterol seems to have stymied the pharmaceutical industry, at least temporarily. While they have been able to come up with a few new drugs for improving HDL levels in recent years all seem to have serious side effect concerns with one even being pulled from the market recently. So for the most part when asking "How to improve HDL cholesterol" we are left with non prescription alternatives to achieve our HDL cholesterol goals safely.
What is HDL anyway?
HDL stands for high density lipoprotein which is a very lean molecule evolving from a fat laden chylomicron at its inception. It then transforms into a fatty VLDL or LDL and eventually becomes a lean version of its once cholesterol laden self. Once becoming lean and mean it proceeds to gather excess cholesterol and dispose of it either through bile or solid waste. Some have referred to HDL as a scavenger molecule which seems to be a fairly accurate description.
What is a good LDL/HDL Ratio
So if LDL deposits cholesterol and other blood fats into our blood stream and ultimately into our arteries how many of these scavenger HDL molecules do we need to have floating around to collect the excess fat and take it out with the trash? By most estimates the number is somewhere around 2.5 to 1. Therefore if your LDL level is 125 that means HDL would need to be around 50.
How to improve HDL cholesterol
A great many articles circulating these day which claim to provide answers for improving HDL cholesterol only provide answers as to how to reduce bad cholesterol (LDL). Part of the reason is that there are only a handful of proven ways to raise the level of these desirable low fat molecules. Why don't we explore a six of these unusually simple solutions.
*Become more active: Moderate intensity daily exercise lasting from 20 to 30 minutes is one of the simplest and most effective ways to increase high density lipoprotein levels.
*Avoid cigarette smoke: If you are a smoker giving up the cigs will both help improve HDL and improve cholesterol ratios. A recent study found that second hand smoke is almost as dangerous as primary cigarette smoke and should be avoided.
*Resveratrol: Certain fruits and fruit juices high in resveratrol may be able to raise HDL levels. Dark skinned grapes and juices are the best candidates. There is a divide as to whether a glass of wine a day might help. The American Heart Association discourages it while many doctors support the idea.
*Weight management: Losing those extra pounds is another simply way to boost HDL levels.
*Fish and Fish Oil Supplements: There is an ever growing body of research to support the idea that the omega 3 fatty acids found in fish and fish oil supplements (docosahexaenoic acid/eicosapentaenoic acid) at a daily dosage of approximately 800 mg does in fact raise high density lipoprotein levels. Nevertheless, more research needs to be done to support this conclusion.
*Natural cholesterol reduction supplements: Some of these products seem to be helpful in raising HDL levels, lowering LDL levels, and reducing dangerous triglyceride levels. Those containing policosanol, lecithin oil, or certain types of red yeast rice seem to be the most effective.
