There is no doubt genetics play a role in the world of cholesterol. Some people just have lucky genes. Many of us have to fight a little harder to gain entry into the high-HDL club. How can we do this? First, exercise! We can’t sing its praises enough. Not only can exercise help lower the bad cholesterols (more on those to come), but regular aerobic exercise helps your body raise its HDL. How and why is complicated; suffice it to say that exercise seems to burn off the bad stuff, and this tips the balance toward the good stuff. The data are still out as to whether raising this number truly translates into better outcomes, but common sense dictates that more HDL is a good thing. As with many things in life, there is also a “you are what you eat” component to raising HDL cholesterol. There are many good cholesterol foods, and these do not include your grandmother’s orange/yellow tub of margarine. Foods in nature like fish (salmon in particular), avocados, nuts, and olives, all contain lots of good cholesterol. Therefore, eating those foods is one great way to help increase HDL levels. They are fattier foods by nature and can be high in calories, so moderation is the key. However, the fats they contain are the good ones.
Other food products that contain plant sterols such as Benecol® can be helpful in raising HDL. Ground flaxseeds or flaxseed oil also can be helpful. The seed must be crushed or ground; otherwise your GI tract does not absorb the good nutrients. We recommend Bob’s Red Mill® ground flaxseeds. These can be purchased in your local grocery store and then added to just about anything (cereal, pancake batter, baked goods, yogurt, salads, etc.), and you will barely notice they are there. Flaxseed oil can be purchased in either liquid or capsule form. Red wine may also play a role in raising HDL. This may be the best news you’ve read so far! However, don’t think that this is a doctor’s order to indulge in unrestricted red wine consumption. Moderation should be applied. The optimal recommendation for women is in fact one glass of red wine per day. Men may indulge in a second glass until they turn sixty-five, at which time the recommendation goes down to one drink daily.
Perhaps the most widely used product for raising HDL is fish oil or omega-3 fatty acids. These are supplements that come in capsule, liquid, or gummy forms and are rich in the nutrients used to raiseHDL They may also provide some anti-inflammatory effects and are touted by some for their help with arthritis, among other things. However, they should be taken with caution—ensure that the product is free of contaminants such as mercury (a heavy metal that can be found in fish and cause significant toxicity). A high-quality product is essential and the doses must be significant for an effect, totaling at least 1,000 mg daily of omega-3s. Many people find certain fish oil products leave a fishy aftertaste or cause an upset stomach. Sometimes these things can be avoided by freezing the pills. A number of people with whom we have spoken prefer gummy formulations, but these can be costly, high in calories, and often require taking many gummies to get a reasonable amount of omega-3s.
It is effective to pair an omega-3 supplement with a personalized multivitamin. There are several personalized vitamin companies in the market today that can perform a digital assessment of your daily vitamin needs. These online surveys capture information about your health, diet, and lifestyle to tailor a formula to your specific profile. These services are recommended because they can get you to better dosing than an off-the-shelf multivitamin. It is just important to find a service that is affordable and sustainable for your daily routine. You should consider pill count, cost, and credibility of the company in making your selection. But, a personalized vitamin is a better approach when compared to self-experimentation. A personalized vitamin option should always be discussed with your physician to ensure that it fits within your overall care plan.
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