Jan 8, 2012 5:27am

sandiecheeks213 sandiecheeks213
26 posts

I recently had a bloodwork done and was informed that my HDL “good cholesterol” level was pretty low (my LDL was perfect) Im 27 and a non-smoker. I don’t want to end up on daily meds. Does anyone have any tips to raise my HDL levels safely and naturaly?

Jan 8, 2012 5:56am

livingbygrace livingbygrace
94 posts

Thrive Fit All Star

Avoid trans fats, do not smoke, drink in moderation, do long duration medium intensity cardio 5 times weekly, total weight loss helps, and eating thing like…
*whole grains, such as oatmeal, oat bran, whole-wheat products
*Nuts, such as walnuts, almonds, brazil nuts
*Plant sterols such as beta-sitosterol and -sitostanol
*Omega-3 fatty acids, such as fatty fish, fish oil supplements,
flaxseeds and flaxseed oil

Jan 9, 2012 3:17am

sandiecheeks213 sandiecheeks213
26 posts

Thanks. I am a non-smoker and rarely drink. Due to a sensitive digestive system i stay away from nuts and raw veggies (anything hard to digest). I will try your nutrition tips. I started doing one hr of cardio last week instead of my usual 30 min. So hopefully in 6 mnths my hdl will be better. Thank you again for the advice because my Dr told me the only thing i could do to improve it was exercise more.

Jan 9, 2012 3:56am

ericknight74 ericknight74
270 posts

Niacin- a simple B vitamin- can increase good cholesterol by 15-35%. 250-500 mg twice to three times daily. I would advise after meals to minimize flushing. -EK

Jan 9, 2012 4:06am

livingbygrace livingbygrace
94 posts

Thrive Fit All Star

Once I tried oatmeal (not instant with sugar and flavors) for breakfast for 3 months and it had a terrific effect on mine. Don’t know if your tummy can tolerate it however… Also, hope this is good news the American Heart Association reports just 30 minutes 5 times weekly of medium intensity has shown positive results! Maybe that is enough, just make small changes in your diet with your 30 minutes of cardio : ) Talking a Omega 3 supplement would be easy. Also, I have several friends who have take red yeast rice as a supplement with good results! Replacing commercial pasta or white breads with ones made with whole grains would make a big difference I bet!

Jan 9, 2012 5:25am

ThriveFit ThriveFit
1015 posts

I Ran 100 Miles! I Walked 100 Miles! I Did 1,000 Pushups! I Lost 5 Lbs! Conqueror I Burned 50K Calories! Queen of upper body fitness! Elliptiqueen I Burned 25K Calories! Conqueror I Biked 100 Miles! Got Fit W/Adrianna!!! I Burned 5,000 Calories!

Regular exercise is one of the best ways to increase HDL. Add some strength training instead of spending extra time on cardio.

Jan 10, 2012 5:17pm

ved123 ved123
34 posts

Fats free food such as oatmeal, oat bran, whole-wheat products, nuts are the best food to maintain the cholesterol. Daily Exercise is also helpful to increase HDL.Because it will provide you to improve the strength of the body.

Jan 10, 2012 10:24pm

asyalieberman asyalieberman
76 posts

I Burned 25K Calories! I Burned 5,000 Calories! I Lost 5 Lbs!

Sorry Ved123, you’re wrong. Nuts have fats in them.

Jan 10, 2012 10:55pm

Fenrir Fenrir
100 posts

@sandiecheeks213 you mentioned digestive problems with raw veggies but what about blending them into a green smoothie? Ie kale/spinach/flaxseed/chia/berries/cucumber/LSA. Very easy to digest and packed with nutrients

Also non GMO soy products like tofu/tempeh/soy beans/soy milk can lower LDL levels and triglycerides without lowering “good” HDL cholesterol. Soybeans have good fatty acids and are low in saturated fat and contain mostly polyunsaturated fatty acids in particular linoleic acid (omega-6) and alpha-linolenic acid (omega-3).


Jan 10, 2012 11:15pm

livingbygrace livingbygrace
94 posts

Thrive Fit All Star

Nuts have do have fats but are UNsaturated fats and no cholesterol. Oatmeal does too for that matter but again not cholesterol.

Jan 11, 2012 1:44am

sandiecheeks213 sandiecheeks213
26 posts

Thank you all for the tips. Cant wait to see if they help!

Jan 11, 2012 5:37am

ericknight74 ericknight74
270 posts

Keep in mind, too. that dietary cholesterol has zero effect on blood serum cholesterol. We couldn’t possibly consume enough cholesterol to make a difference in what our blood serum levels are. Also, if you are thinking about red yeast rice, make sure you are taking ~50mg of CoQ10 with it, or you’re facing the same side effects as a statin drug. -EK

Jan 11, 2012 7:22am

livingbygrace livingbygrace
94 posts

Thrive Fit All Star

@EK, WOW! Thanks for the info on Red Yeast Rice. I had no idea, will pass that on..

Jan 11, 2012 7:32am

ericknight74 ericknight74
270 posts

You’re welcome. It’s because RYR is basically the herbal form of the drug lovastatin, meaning it is a HMG-CoA reductase inhibitor. As a result, cholesterol levels are inhibited, but so is the body’s natural synthesis of coenzyme Q10, which can lead to a slew of messy sides ranging from lethargy and muscle weakness to heart problems such as cardiomyopathy. -EK

Jan 27, 2012 5:04pm

Johnparkers Johnparkers
7 posts

have garlic in your diet and if you can take it raw nothing else to do. Take a cholesterol free diet for a few months. And see the change.
Fitness Equipments

Jan 28, 2012 8:28pm

michelesree michelesree
1 post

Hi… Its very to get the nutrient but tough to reduce anything, when we take nutrient then only the hdl level would be raise if not? how can we? Take good diet every day, have grains, fruits, nuts,dryfruits,milk,meat also helps to raise the HDL levels. I can give on sugesstion Eat well,work well, sleep well these are the only tips that can be helpful at everytime Thank you

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