Hack my cholesterol
November 8, 2013 3:42 PM Subscribe
A recent blood test found my bad cholesterol is low (or at least in the desirable range), but my good cholesterol is also low and should be higher. What's the most effective way for me to change that?
My good cholesterol is in the 30s and apparently should be at least in the 50s (if I recall the numbers correctly).
I've read online about the various things that can be done, but I'm wondering for my own particular circumstances what might be the most effective ways to boost my good cholesterol by 20 units of measure.
I'm in my early 50s, don't drink, don't smoke, don't take any medicine, do moderate exercise (7-Minute Workout x 2) 3-4 times per week, don't eat beef, don't eat pork, don't drink milk. I usually don't get enough sleep (could more sleep help by any chance?). I'm probably about 10 pounds heavier than I should be.
A secondary question that folks are welcome to answer if they want is how worried should I be about low good cholesterol. Is that better than high bad cholesterol, or equally pernicious?
I do see that my main question was asked previously but I wonder whether understanding of cholesterol has evolved over the past six years and also whether there is specific information that would be helpful for my own particular circumstances.
My good cholesterol is in the 30s and apparently should be at least in the 50s (if I recall the numbers correctly).
I've read online about the various things that can be done, but I'm wondering for my own particular circumstances what might be the most effective ways to boost my good cholesterol by 20 units of measure.
I'm in my early 50s, don't drink, don't smoke, don't take any medicine, do moderate exercise (7-Minute Workout x 2) 3-4 times per week, don't eat beef, don't eat pork, don't drink milk. I usually don't get enough sleep (could more sleep help by any chance?). I'm probably about 10 pounds heavier than I should be.
A secondary question that folks are welcome to answer if they want is how worried should I be about low good cholesterol. Is that better than high bad cholesterol, or equally pernicious?
I do see that my main question was asked previously but I wonder whether understanding of cholesterol has evolved over the past six years and also whether there is specific information that would be helpful for my own particular circumstances.
I think science is slowly confirming that the most dangerous factor for poor cholesterol levels is not actually fat, but sugar. I would reduce sugar intake and watch Sugar: The Bitter Truth. If you work out, aren't overweight, don't drink and don't smoke, you've already gotten all the low-hanging fruit, it seems like...
(The sugar could raise LDL and not inhibit HDL, not 100% sure. But the video explains it very clearly.)
posted by AppleTurnover at 3:57 PM on November 8, 2013
(The sugar could raise LDL and not inhibit HDL, not 100% sure. But the video explains it very clearly.)
posted by AppleTurnover at 3:57 PM on November 8, 2013
It's my understanding that 'good fats' (monounsaturated especially) can help raise your HDL. Maybe eat more of the following: Nuts (especially walnuts and almonds), avocados, fish or fish oil (in moderation, because of mercury levels), olive oil, flax seeds or flaxseed oil. (source: Mayo Clinic)
posted by matcha action at 3:58 PM on November 8, 2013 [2 favorites]
posted by matcha action at 3:58 PM on November 8, 2013 [2 favorites]
I have heard from doctors that low HDL levels can be increased by increasing exercise. They also said that it can be hereditary.
No doubt, high LDL is worse than low HDL.
posted by megatherium at 4:08 PM on November 8, 2013 [2 favorites]
No doubt, high LDL is worse than low HDL.
posted by megatherium at 4:08 PM on November 8, 2013 [2 favorites]
Please don't ask an internet site about this. Ask your doctor about it.
posted by xmutex at 4:16 PM on November 8, 2013 [7 favorites]
posted by xmutex at 4:16 PM on November 8, 2013 [7 favorites]
Here's what Practice-based Evidence in Nutrition is telling me:
"For isolated low HDL-cholesterol, the primary therapy consists of physical activity, weight loss (if required to achieve normal weight), moderate alcohol intake (if triglycerides are not substantially elevated) and smoking cessation."
"...Fish oil supplements, in particular DHA, also modestly increase HDL cholesterol"
So basically, you can lose weight (which I personally think is a wild goose chase for most people, but YMMV), start drinking moderately, exercise more*, and take a fish oil supplement.
*it's recommended to get 150 minutes of moderate aerobic exercise per week
posted by Ouisch at 4:16 PM on November 8, 2013
"For isolated low HDL-cholesterol, the primary therapy consists of physical activity, weight loss (if required to achieve normal weight), moderate alcohol intake (if triglycerides are not substantially elevated) and smoking cessation."
"...Fish oil supplements, in particular DHA, also modestly increase HDL cholesterol"
So basically, you can lose weight (which I personally think is a wild goose chase for most people, but YMMV), start drinking moderately, exercise more*, and take a fish oil supplement.
*it's recommended to get 150 minutes of moderate aerobic exercise per week
posted by Ouisch at 4:16 PM on November 8, 2013
On the phone so I can't give you an extended response.
I recommend speaking to your physician because (s)he exists as a resource for these specific questions and can make appropriate consults to manage this and any other medical conditions with appropriate recommendations or referrals.
I will echo Ouisch in that adding omega-3, reducing sugar intake, decreasing weight, and increasing the frequency and duration of exercise will all help increase your HDL level. Your HDL level is important because it has been shown to be protective for your cardiovascular system and reduce narrowing of vessels if >60.
For your question about new research, some recent studies have postulated that the increase in HDL as a result of medication such as statins may not produce a functional protective effect despite a higher number.
posted by palionex at 4:26 PM on November 8, 2013
I recommend speaking to your physician because (s)he exists as a resource for these specific questions and can make appropriate consults to manage this and any other medical conditions with appropriate recommendations or referrals.
I will echo Ouisch in that adding omega-3, reducing sugar intake, decreasing weight, and increasing the frequency and duration of exercise will all help increase your HDL level. Your HDL level is important because it has been shown to be protective for your cardiovascular system and reduce narrowing of vessels if >60.
For your question about new research, some recent studies have postulated that the increase in HDL as a result of medication such as statins may not produce a functional protective effect despite a higher number.
posted by palionex at 4:26 PM on November 8, 2013
My doctor told me not to worry too much about it as long as they were both within about 5 of one another and the good one was over 40. She also told me to exercise and do the fish oil thing. This was after she noticed that my triglycerides were also really good. I consume no alcohol at all, and consume a mostly plant-based diet emphasizing tomatoes and pinto beans. :)
By the way, my numbers haven't changed more than a few points in either direction in the last 15 years no matter my activity level or dietary/supplement choices, and I'm not sure much of anything within the realm of "changes I'm willing to stick with indefinitely" could change them all that much.
posted by SMPA at 4:30 PM on November 8, 2013
By the way, my numbers haven't changed more than a few points in either direction in the last 15 years no matter my activity level or dietary/supplement choices, and I'm not sure much of anything within the realm of "changes I'm willing to stick with indefinitely" could change them all that much.
posted by SMPA at 4:30 PM on November 8, 2013
(by "within 5 of each other," I mean that she said not to flip out when the bad one was 45 and the good one was 41.)
posted by SMPA at 4:31 PM on November 8, 2013
posted by SMPA at 4:31 PM on November 8, 2013
I've mentioned this on this site somewhere else before, but my cholesterol results are like this. Both are extremely low, with my good number in the high 20s. (I think it may have recently crossed over into the 30s. I'm 33.) What I was told is that exercise is the only thing that will help and that it will only increase it on the order of a few percent a year. Other than that I was told there's nothing to be done.
My doctor consulted a liver specialist of his acquaintance just to cover all the bases and I was ultimately informed that low "good" cholesterol isn't correlated with causing heart attacks, but rather than it's correlated with preventing heart attacks. So low good cholesterol not a negative health indicator in the way that high bad cholesterol is; it won't hurt you, it just won't help you.
I'm not a doctor myself, but this is what I was told.
posted by gerryblog at 5:34 PM on November 8, 2013
My doctor consulted a liver specialist of his acquaintance just to cover all the bases and I was ultimately informed that low "good" cholesterol isn't correlated with causing heart attacks, but rather than it's correlated with preventing heart attacks. So low good cholesterol not a negative health indicator in the way that high bad cholesterol is; it won't hurt you, it just won't help you.
I'm not a doctor myself, but this is what I was told.
posted by gerryblog at 5:34 PM on November 8, 2013
This paragraph was unclear, sorry:
My doctor consulted a liver specialist of his acquaintance just to cover all the bases and I was ultimately informed that low "good" cholesterol isn't correlated with causing heart attacks, but rather high good cholesterol is correlated with preventing heart attacks. So low good cholesterol not a negative health indicator in the way that high bad cholesterol is; it won't hurt you, it just won't help you.
posted by gerryblog at 5:48 PM on November 8, 2013
My doctor consulted a liver specialist of his acquaintance just to cover all the bases and I was ultimately informed that low "good" cholesterol isn't correlated with causing heart attacks, but rather high good cholesterol is correlated with preventing heart attacks. So low good cholesterol not a negative health indicator in the way that high bad cholesterol is; it won't hurt you, it just won't help you.
posted by gerryblog at 5:48 PM on November 8, 2013
Please don't ask an internet site about this. Ask your doctor about it.
You should certainly ask your doctor, but you should certainly get informed as well.
I had a similar situation to yours--and under a doctor's care--started taking 1000 mg nicotinic acid (niacin) a day. This gave me about a 25-pt boost in my HDL number.
Niacin is over-the-counter, but there are many formulations, and long story short, not equally effective. This is where you will need a doctor/cardiologist who knows the issues and how they apply to your situation.
posted by superelastic at 7:08 PM on November 8, 2013
You should certainly ask your doctor, but you should certainly get informed as well.
I had a similar situation to yours--and under a doctor's care--started taking 1000 mg nicotinic acid (niacin) a day. This gave me about a 25-pt boost in my HDL number.
Niacin is over-the-counter, but there are many formulations, and long story short, not equally effective. This is where you will need a doctor/cardiologist who knows the issues and how they apply to your situation.
posted by superelastic at 7:08 PM on November 8, 2013
I know from experience that my HDL goes up if I exercise more (by which I mean more than 4 hours a week), down a bit if I exercise some but less (around 3 hours a week) and is best when I do a lot of steady stamina training.
I also know from experience that I have brought my LDL down by a) eating much less saturated fat b) eating shedloads of oats (as cold breakfast cereal and oat bran in sauces and soups). I have heard the sugar thing, but I have worked out I eat as much sugar as before (less biscuit / cake / chocolate - more meringues!) in my case.
By experience I mean 5 years on my own concocted low sat fat diet. All bloods checked yearly and all good.
I asked my doctor about it and got an A4 diet sheet covering all major ethnic groups and their diets - "my" section basically said don't eat pork pies and lard ...
posted by LyzzyBee at 10:42 PM on November 8, 2013
I also know from experience that I have brought my LDL down by a) eating much less saturated fat b) eating shedloads of oats (as cold breakfast cereal and oat bran in sauces and soups). I have heard the sugar thing, but I have worked out I eat as much sugar as before (less biscuit / cake / chocolate - more meringues!) in my case.
By experience I mean 5 years on my own concocted low sat fat diet. All bloods checked yearly and all good.
I asked my doctor about it and got an A4 diet sheet covering all major ethnic groups and their diets - "my" section basically said don't eat pork pies and lard ...
posted by LyzzyBee at 10:42 PM on November 8, 2013
This thread is closed to new comments.
posted by radioamy at 3:52 PM on November 8, 2013