Eleven ideas to Increase HDL Naturally

Low HDL levels are a strong predictor of heart disease risk in the general population.

Many studies show the link between low levels of HDL cholesterol and major cardiovascular complications.

Interest in boosting HDL (good cholesterol) is growing. New agents for raising HDL are being tested. But you needn’t wait for them — you can make lifestyle changes

In addition to exercise and quitting smoking, there are other easy maneuvers to increase your HDL naturally.

Desirable Cholesterol Levels:
Total cholesterol: Less than 200 mg/dL
Low Density Lipoprotein (LDL) cholesterol ("bad" cholesterol): Less than 100 mg/dL
High Density Lipoprotein (HDL) cholesterol ("good" cholesterol): 40 mg/dL or higher
Triglycerides: Less than 150 mg/dL

All adults age 20 and over should have their total blood cholesterol checked at least every 5 years. Blood cholesterol levels of under 200 mg/dl are called "desirable" and put you at a lower risk for heart disease. Unlike total cholesterol, the lower your HDL, the higher your risk for heart disease. A HDL level less than 35 mg/dl increases your risk of heart disease. The higher your HDL level, the better.

There are many natural alternatives to treating high cholesterol. This may be especially optimal to patients who are regulating their cholesterol levels with diet and exercise. Natural products reduce cholesterol levels by dissolving fat in the blood.

1. Carnitine has been seen to increase HDL levels. In some people, supplements of L-carnitine or acetyl-L-carnitine (about 1000 to 2000 mg. per day) will significantly increase HDL levels. This is more likely to be true in vegetarians, since meats are the primary natural source of dietary L-carnitine. Supplementary carnitine can also aid in weight loss.

2. Pantothine has been seen to increase HDL levels

3. Chromium has been seen to reduce LDL levels and increase HDL levels. Supplementary chromium polynicotinate can improve LDL/HDL ratios in some people. This is probably due to the beneficial effects of chromium on insulin resistance. A diet that maintains blood sugar levels at a moderately-low and stable level will also improve LDL/HDL ratios.


4. Omega-3 found in fortified eggs, smart balance spread, mayonnaise with olive oil, salmon, canola oil, avocado oil, or olive oil and in the fats found in peanut butter.
Because omega-3 fatty acids lower triglyceride levels, they may also increase HDL, the “good” cholesterol that protects against the development of heart disease. To effectively lower triglycerides, 2-4 grams of EPA + DHA are recommended daily. Research studies have shown that this amount lowered triglycerides approximately 25 percent to 35 percent.

For those with who require a cholesterol-lowering drug, it is mandatory to take at least 60 mg. of coenzyme Q-10 daily since all statin drugs block the liver's production of coenzyme Q-10. Coenzyme Q-10 is a substance essential for proper muscle functioning, especially functioning of the heart muscle. The fish oil product at the bottom of the page contains 30 mg Coenzyme Q10 per capsule, so two would be needed to meet this minimum.

5. Well-designed studies have found that niacin lowers LDL cholesterol by approximately 10%, lowers triglycerides by 25%, and raises "good" HDL cholesterol by 15% to 30%. Niacin also appears to significantly lower levels for another risk factor for atherosclerosis, lipoprotein A.

6. Green Tea - Popular in Asia for centuries, green tea helps to keep blood pressure under control. It also may help keep cholesterol from clogging arteries. The tea contains Epigallocatechin Gallate (EGCG) and other substances that protect the body against the dangers of oxidation, while helping to keep the harmful LDL cholesterol down and the helpful HDL cholesterol up. They also assist in keeping blood pressure under control.

7. Onions: Onions contain adenosine and other "blood thinners" that help to prevent the formation of blood clots. In addition to thinning the blood, onions can help keep the coronary arteries open and clear by increasing the HDL. Eating half a raw onion every day can increase HDL by 20 to 30 percent.

8. Five to 10 grams a day of soluble fiber has been found to decrease LDL cholesterol by approximately 5%.

9. Brewer's Yeast: Brewer's yeast can lower the total cholesterol and LDL while raising the helpful HDL.

10. Cranberry juice has been shown to increase HDL levels.

11. Octovite contains Vitamin E, vitamin C, beta carotene, alpha lipoic acid, and fish oil.

To reduce oxidation of cholesterol from LDL, you need at least 100 units of vitamin E, 5,000 units of beta carotene (and/or 5 mg. lycopene), and 500 mg. of vitamin C per day, along with other dietary antioxidants. Alpha lipoic acid or R-lipoic acid may be an even more important antioxidant. Lipoic acid, when taken throughout the day, can lower blood sugar levels significantly. This can cause a significant beneficial increase in HDL. It is important to get a broad spectrum of fat-soluble and water-soluble antioxidants. Many single antioxidants, taken alone, will actually generate free radicals that must be de-activated by other antioxidants.

A very important antioxidant in preventing heart disease and many cancers is lycopene, which is very similar to beta carotene, but which has finally become available in pure form as a nutritional supplement. The best food sources of lycopene are canned tomato juice, or juices such as V8 that are high in tomato juice.