How can I raise my HDL Level?
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I have been seriously trying for about 5 years to raise my HDL level without success. Currently, my levels are: HDL 34, LDL 58, total Cholesterol 122 and Triglycerides 149. Presently, I am daily taking Lipitor (20mg), Niacin (800mg) and fish oils (10,000mg). I started taking prescription niacin about 4 months ago.
For the past year I been off of my exercise program. However, during this period, I have been very active physically doing house projects 4-5 hours per day. The previous 4 years my exercise program consisted of jogging and using a treadmill 5-7 days a week @ 1 1/2 hrs daily. Even during those 4 years, my highest HDL reading was "only" 42.
Hi Milron,
I thought your question would be an easy answer, I'd just refer you to the post Tips on How to Raise Your HDL and you'd be set. However, I think you've tried and are doing just about all my top suggestions for raising HDL. I anticipate the niacin prescription with help, but I'm not sure the length of time needed before seeing results from the supplement.
I recommend you continue to work with your MD. There may be underlying factors affecting your HDL levels, such as family history/genetics that require an individual approach. I also encourage you to get back into an exercise routine.
I frequently see HDL drop when fats are too restricted. You need to include fats in your diet to promote an increase in HDL. The key is healthy fats, such as adding flaxseed to foods you cook, cooking with canola oil, etc. NOT with saturated fats (fatty steak, whole milk, ice cream, butter, etc.). Your total fat intake should be less than 30% of your total daily calories per day. However, this does not necessarily mean even less is better. If you are strictly limiting fat intake, consider increasing to 20-30% of you total daily caloric intake. For example, if you consume 2000 calories/day, fat grams would fall between 44 - 67 grams.
All the best,
Lisa Nelson, RD, LN
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