While it has been known for a number of years that high HDL cholesterol
levels (the "good" cholesterol) seem to confer some degree of protection
from heart disease, until relatively recently almost all the attention
in the "cholesterol wars" has been focused on lowering total cholesterol
and LDL cholesterol levels (the "bad" cholesterol.)
Low HDL cholesterol levels are an independent risk factor for heart disease.
That is, even if their total cholesterol and LDL cholesterol levels are
normal, people with reduced levels of HDL have an increased risk of early
coronary artery disease.
It appears that it's not the HDL itself that is good, it's the "vehicle." The
HDL molecule is a complex molecule consisting of protein, lipids and cholesterol.
HDL carries fat deposits out of your arteries and back to your liver where they
are passed to the bowel and excreted.
HDL should be over 35, and the higher
the better (except for alcoholics who have falsely elevated HDLs). It is not
uncommon for healthy people to have HDL numbers in the 60s. LDL should be under
100, and the lower the better.
Changing your HDL/LDL ratio can have a significant impact on your risk for heart
disease. For every 1 percent you decrease your LDL, you risk for heart attack goes
down by 2 percent. For every 1 percent your HDL goes UP, your risk of a heart attack
goes DOWN by 3.5 percent!
What's the best way to raise HDL?
First, eliminate the "bad fats" from your diet. These are the hydrogenated and
partially hydrogenated fats found in margarine and commercially prepared baked
goods such as crackers, cookies, bread, chips, candy and snacks. Read labels,
and buy only those foods that list "cold pressed or "expeller pressed" when
describing the type of oils used.
If you are still using margarine, vow to make that pound in your fridge the last
one that will reside there. Butter, although it contains cholesterol, is a lot
LESS apt to drive up your LDL than the synthetic, hydrogenated fats which inhibit
fat metabolism in your liver.
To raise HDL, try a tablespoon of flax oil each day. Replacing bad fat with good
fat will make the LDL numbers go down, and the HDL numbers go up. It is not uncommon
for those who take flax oil consistently to have HDL readings in the 60s and 70s.
What else can you do to improve your HDL/LDL ratio?
Lose weight. Obesity results not only in increased LDL cholesterol, but
also in reduced HDL cholesterol. If you are overweight, reducing your weight
should increase your HDL levels while decreasing your LDL levels.
Stop smoking. If you smoke, giving up tobacco will result in an increase
in HDL levels.
Eat more fiber. Soluble fibers are found in oats, fruits, vegetables, and
legumes, and result in both a reduction in LDL cholesterol and an increase HDL
cholesterol.
