Organic & Natural Magazine - Hannaford Supermarket

A New Approach to Cholestero
5 Ways to Raise HDL
September 2008 | by Lauren Proctor
Reprinted with permission from Taste For Life

When you learn that you have a cholesterol problem, your first instinct may be to lower your numbers. But raising your “healthy” (HDL) cholesterol may be just as important as lowering “lousy,” or LDL, cholesterol. HDL mops up excess cholesterol in the blood and carries it to the liver for disposal. Higher HDL numbers mean less

LDL cholesterol in the blood. Use the following guidelines to raise healthy cholesterol.

1. Substitute healthy fats for unhealthy fats. Monounsaturated fats have been shown to help improve cholesterol levels. Look for avocado, almonds, cash-ews, peanuts, pecans, and sesame seeds. Polyunsaturated fats are also safe to include. Think corn, olive, soybean, sunflower, and safflower oils, as well as pumpkin and sunflower seeds and walnuts.

2. Pick aerobic exercise. While aerobic workouts are recommended for almost everyone, research has shown that they’re especially important to maintain healthy cholesterol balance. In one study, aerobic exercise increased HDL cholesterol by 3 to 9 percent in otherwise healthy sedentary adults.

3. Up your intake of vitamin E. This essential antioxidant helps normalize cholesterol levels by boosting HDL. Foods high in vitamin E include almonds, avocados, hazelnuts, and wheat germ oil.

4. Add garlic and turmeric to your diet. Many studies have shown that garlic, whether eaten raw or cooked, can raise HDL cholesterol and support cardiovascular health. Some research suggests that curcu- min, a compound in the curry spice turmeric, may raise HDL cholesterol as well.

5. Quit the tobacco habit. Smoking cigarettes is known to increase LDL cholesterol and significantly lower HDL cholesterol. Some researchers believe that smoking may alter the enzymes that control the transport of cholesterol, negatively impacting cardiovascular health.

Optimum Levels

Total blood cholesterol: less than 200 mg/dL
LDL (lousy) cholesterol: less than 100 mg/dL
HDL (healthy) cholesterol: 40 to 50 mg/dL for men; 50 to 60 mg/dL for women.

selected sources

“Correction of HDL Dysfunction in Individuals with Diabetes . . .” by R. Asleh et al., Diabetes, 7/3/08
“Effects of Short-Term Garlic Supplementation . . . in Hypertensive Adults” by G. Duda et al., Pharmacol Rep, 3-4/08
“HDL Cholesterol: How to Boost Your ‘Good’ Cholesterol,” www.mayoclinic.com, 12/5/06
“Smoking and Smoking Cessation—The Relationship Between Cardiovascular Disease and Lipoprotein Metabolism: A Review” by S. C. Campbell et al., Atherosclerosis, 5/08

Services

In Store