How to increase HDL Cholesterol

Call your doctor up, tell her you are concerned about your cholesterol and
ask her to refer you to a nutritionist for counseling.

Jeff

Andrew said:

Hi there,

Just got a blood test back that said that I am very low on HDL
cholesterol (fortunately, my total is still below 150 but only
barely). I'd like to increase my HDL - what are the methods of doing
this?

Any particular type of exercise (endurance, cardio, weight lifting?)

Brisk walking for 30 minutes daily right before supper will raise your
HDL.

Quoted message said:

Any particular types of foods (meat, fish, veggies?)

HDL increases as your weight gets closer to "ideal."

Quoted message said:

Any particular types of supplements (niacin, vit C, etc)

Niacin.

Quoted message said:

Just curious what levers I can push on to increase my HDL over time.
Thanks.

You are welcome.

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Jeff said:

"Dr. Andrew B. Chung, MD/PhD" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Andrew wrote:

(...)

Quoted message said:

Brisk walking for 30 minutes daily right before supper will raise your
HDL.

While I totally agree that walking for 30 minutes will raise one's HDL, but,
why just before supper?

Multiple plausible reasons (mobilization of hepatic biosynthetic pathways
favoring HDL synthesis so that when substrates from the largest meal of the day
becomes available, HDL synthesis is favored over LDL, mobilization of "signals"
from adipose tissue to improve lipid metabolism and transport, appetite
suppression for those who are overweight, reduced oxyradical production when
energy substrates are low, etc) .

Quoted message said:

Would it be just as effective if, say, I walk from
the bus station to work rather than take the subway (I did this a couple of
Thursdays ago -- seemed that there was a slight problem with subways in NYC
working when there was no electricity). Or if I walk on the way from work to
the bus station say 2 hours before supper?

Probably less effective.

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Any exercise. When I first went to work on my cholesterol,
I did exercise more but it was mostly diet and both HDL and
LDL went down. When I doubled my workout the LDL kept going
down and the HDL went back up although I did nothing to my
eating habits.

Andrew said:

Hi there,

Just got a blood test back that said that I am very low on HDL
cholesterol (fortunately, my total is still below 150 but only
barely). I'd like to increase my HDL - what are the methods of doing
this?

Any particular type of exercise (endurance, cardio, weight lifting?)

Any particular types of foods (meat, fish, veggies?)

Any particular types of supplements (niacin, vit C, etc)

Just curious what levers I can push on to increase my HDL over time.
Thanks.

Dr. Andrew B. Chung said:

Brisk walking for 30 minutes daily right before supper will raise your
HDL.

Pray tell, What's the magic elixir for doing it before supper or any
meal?

--
Caveat Lector
"the further you go outside, the further you go inside" - B. McKibben
Doug Freese
[email hidden]

In alt.support.diet Peabody said:

Ignoramus24807 says...

Quoted message said:

That exercise impacts HDL sounds counterintuitive to me.
How does it work?

Quoted message said:

I don't know, but I believe there are lots of studies
supporting the idea. However, the effect does vary a good
bit from person to person.

I've found that it had nearly zero impact. Last year I had blood work
done that showed I had vanishingly low HDL, low over-all cholesterol and
varies indications of Syndrome X. I decided to change my life and avoid
diabetes and heart disease, etc. I got regular with what had been
sporadic exercise, added protein to my nearly-vegan diet, started taking
Omega-3 supplements and adding flaxseed to my daily menu and I lost 50
pounds. A year later I had more blood work done. I was astonished at how
poorly I had increased my HDL.

BEFORE AFTER
Total Chol: 173 184
HDL: 31 34
RATIO: 5.6 5.4
TRIGL: 121 124

I'm not sure I know why the low HDL is bad. My total cholesterol is
supposed to be fine (I'm nearly 39). (I don't know reference ranges for
the triglycerides, either.) All I know is that I'm supposed to raise my
HDL. I can try drinking more (it's always been a goal of mine) and I can
try the time-release Niacin, but I'd sure like to know why all my efforts
in the past year yielded such poor results.

Wendy

On Sat, 23 Aug 2003 20:14:16 -0500, Peabody
<[email hidden]> posted:

Quoted message said:

Andrew says...

Quoted message said:

Just got a blood test back that said that I am very low
on HDL cholesterol (fortunately, my total is still below
150 but only barely). I'd like to increase my HDL -
what are the methods of doing this?

I think it's mostly exercise. I get a lot of exercise,
mostly aerobic, but some weights as well. And I also
consume about one fluid ounce of olive oil every day. I
think that helps, but can't prove it. I don't take niacin
or statins. My numbers:

LDL 115
HDL 75
Tot 209
Ratio 2.8
Tri.. 62

But then, I also have high blood pressure. Go figure.

My doctor says my cholesterol is too high. I told her I
could fix that if I stop exercising. :-)

What is your weight doing?

Peabody said:

Ignoramus24807 says...

Quoted message said:

That exercise impacts HDL sounds counterintuitive to me.
How does it work?

I don't know, but I believe there are lots of studies
supporting the idea. However, the effect does vary a good
bit from person to person.

Ime, the timing of the exercise is very important.

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Doug Freese said:

Dr. Andrew B. Chung said:

Brisk walking for 30 minutes daily right before supper will raise your
HDL.

Pray tell, What's the magic elixir for doing it before supper or any
meal?

Nothing magic about it. This has been discussed earlier in another thread.

If you take a statin for lowering LDL and raising HDL, you are taking that
statin with your biggest meal of the day (supper) for similar reasons. No
magic, sorry.

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Wendy Marsden said:

In alt.support.diet Peabody said:

Ignoramus24807 says...

Quoted message said:

That exercise impacts HDL sounds counterintuitive to me.
How does it work?

Quoted message said:

I don't know, but I believe there are lots of studies
supporting the idea. However, the effect does vary a good
bit from person to person.

I've found that it had nearly zero impact. Last year I had blood work
done that showed I had vanishingly low HDL, low over-all cholesterol and
varies indications of Syndrome X. I decided to change my life and avoid
diabetes and heart disease, etc. I got regular with what had been
sporadic exercise, added protein to my nearly-vegan diet, started taking
Omega-3 supplements and adding flaxseed to my daily menu and I lost 50
pounds. A year later I had more blood work done. I was astonished at how
poorly I had increased my HDL.

BEFORE AFTER
Total Chol: 173 184
HDL: 31 34
RATIO: 5.6 5.4
TRIGL: 121 124

I'm not sure I know why the low HDL is bad. My total cholesterol is
supposed to be fine (I'm nearly 39). (I don't know reference ranges for
the triglycerides, either.) All I know is that I'm supposed to raise my
HDL. I can try drinking more (it's always been a goal of mine) and I can
try the time-release Niacin, but I'd sure like to know why all my efforts
in the past year yielded such poor results.

Wendy

Folks usually find their HDL increasing more when exercise is right before
their biggest meal of the day (usually supper). The exercise should be
cardiovascular (brisk walks for at least 30 minutes daily is usually
sufficient). Losing weight is also important here.

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Peabody said:

Mooshie peas says...

Quoted message said:

Quoted message said:

I think it's mostly exercise. I get a lot of exercise,
mostly aerobic, but some weights as well. And I also
consume about one fluid ounce of olive oil every day. I
think that helps, but can't prove it. I don't take
niacin or statins. My numbers:

Quoted message said:

Quoted message said:

LDL 115
HDL 75
Tot 209
Ratio 2.8
Tri.. 62

Quoted message said:

Quoted message said:

But then, I also have high blood pressure. Go figure.

Quoted message said:

Quoted message said:

My doctor says my cholesterol is too high. I told her
I could fix that if I stop exercising. :-)

Quoted message said:

What is your weight doing?

I'm at 170 lbs and 5'10". Waist is 33". Muscles. No
paunch or even love handles. I've done absolutely all of
the lifestyle stuff re diet, salt, exercise, weight and meditation,
and while everything else, including cholesterol, seems
fine, none of that had even the slightest effect on my blood
pressure. Oh well.

Recent tests say my aldosterone level is normal (17), but
renin is essentially undetectable. Anybody know what that
means, or what test you would do next?

You sound fine to me. What did your doctor say s/he is worried about?

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Rich said:

MD/PhD said:

Folks usually find their HDL increasing more when exercise is right before
their biggest meal of the day (usually supper).

Any citations/studies that support this assertion?? Or is this
something that you noticed in your clinical practice??

Largely empirical...

However here is a refererence:

http://tinyurl.com/l5yh

Comment: These obese kids saw a marked rise (15-19%) in their HDL with 20
minutes of vigorosus exercise done daily during the school year (ie after
school probably right before supper).

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Quoted message said:

Quoted message said:

MD/PhD said:

Folks usually find their HDL increasing more when exercise is right before
their biggest meal of the day (usually supper).

Rich said:

Quoted message said:

Any citations/studies that support this assertion?? Or is this
something that you noticed in your clinical practice??

MD/PhD said:

Largely empirical...

However here is a refererence:

http://tinyurl.com/l5yh

Comment: These obese kids saw a marked rise (15-19%) in their HDL with 20
minutes of vigorosus exercise done daily during the school year (ie after
school probably right before supper).

We

"Dr. Andrew B. Chung, MD/PhD" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Jeff said:

"Dr. Andrew B. Chung, MD/PhD" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Andrew wrote:

(...)

Quoted message said:

Brisk walking for 30 minutes daily right before supper will raise your
HDL.

While I totally agree that walking for 30 minutes will raise one's HDL,

but,

Quoted message said:

Quoted message said:

why just before supper?

Multiple plausible reasons (mobilization of hepatic biosynthetic pathways
favoring HDL synthesis so that when substrates from the largest meal of

the day

Quoted message said:

becomes available, HDL synthesis is favored over LDL, mobilization of

"signals"

Quoted message said:

from adipose tissue to improve lipid metabolism and transport, appetite
suppression for those who are overweight, reduced oxyradical production

when

Quoted message said:

energy substrates are low, etc) .

References please. I perfer to read up on this stuff myself.

Quoted message said:

Quoted message said:

Would it be just as effective if, say, I walk from
the bus station to work rather than take the subway (I did this a couple

of

Quoted message said:

Quoted message said:

Thursdays ago -- seemed that there was a slight problem with subways in

NYC

Quoted message said:

Quoted message said:

working when there was no electricity). Or if I walk on the way from

work to

Quoted message said:

Quoted message said:

the bus station say 2 hours before supper?

Probably less effective.

Ditto. I agree with the other poster, less effective is quite effective and
worthwhile.

Jeff

Quoted message said:

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

"Dr. Andrew B. Chung, MD/PhD" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Rich said:

MD/PhD said:

Folks usually find their HDL increasing more when exercise is right

before

Quoted message said:

Quoted message said:

Quoted message said:

their biggest meal of the day (usually supper).

Any citations/studies that support this assertion?? Or is this
something that you noticed in your clinical practice??

Largely empirical...

However here is a refererence:

http://tinyurl.com/l5yh

Comment: These obese kids saw a marked rise (15-19%) in their HDL with 20
minutes of vigorosus exercise done daily during the school year (ie after
school probably right before supper).

Right before supper? What difference does that make? References please.

Jeff

Quoted message said:

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Wendy Marsden <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In alt.support.diet Peabody said:

Ignoramus24807 says...

Quoted message said:

That exercise impacts HDL sounds counterintuitive to me.
How does it work?

Quoted message said:

I don't know, but I believe there are lots of studies
supporting the idea. However, the effect does vary a good
bit from person to person.

I've found that it had nearly zero impact. Last year I had blood work
done that showed I had vanishingly low HDL, low over-all cholesterol and
varies indications of Syndrome X. I decided to change my life and avoid
diabetes and heart disease, etc. I got regular with what had been
sporadic exercise, added protein to my nearly-vegan diet, started taking
Omega-3 supplements and adding flaxseed to my daily menu and I lost 50
pounds. A year later I had more blood work done. I was astonished at how
poorly I had increased my HDL.

BEFORE AFTER
Total Chol: 173 184
HDL: 31 34
RATIO: 5.6 5.4
TRIGL: 121 124

I'm not sure I know why the low HDL is bad. My total cholesterol is
supposed to be fine (I'm nearly 39). (I don't know reference ranges for
the triglycerides, either.) All I know is that I'm supposed to raise my
HDL. I can try drinking more (it's always been a goal of mine) and I can
try the time-release Niacin, but I'd sure like to know why all my efforts
in the past year yielded such poor results.

Wendy

I've read Dr. Dean Ornish believes that some people who have low LDL
and low TC levels don't need higher HDL levels and HDL level can
indeed be on the low side because the body isn't making more of HDL.
He goes on to say that with less garbage the body needs fewer
garbagemen.

Mel

Quoted message said:

Here are two abstracts related to timing of exercise and blood lipid
levels:

http://www.medscape.com/viewarticle/413573

http://www.missouri.edu/~nutsci/thomas.htm

Thank you for the additional refs.

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Peabody said:

Dr. Andrew B. Chung, MD/PhD says...

Quoted message said:

Quoted message said:

>> LDL 115
>> HDL 75
>> Tot 209
>> Ratio 2.8
>> Tri.. 62

Quoted message said:

Quoted message said:

>> But then, I also have high blood pressure. Go
>> figure.

Quoted message said:

Quoted message said:

>> My doctor says my cholesterol is too high. I told
>> her I could fix that if I stop exercising. :-)

Quoted message said:

Quoted message said:

> What is your weight doing?

Quoted message said:

Quoted message said:

I'm at 170 lbs and 5'10". Waist is 33". Muscles. No
paunch or even love handles. I've done absolutely all
of the lifestyle stuff re diet, salt, exercise, weight
and meditation, and while everything else, including
cholesterol, seems fine, none of that had even the
slightest effect on my blood pressure. Oh well.

Quoted message said:

Quoted message said:

Recent tests say my aldosterone level is normal (17),
but renin is essentially undetectable. Anybody know
what that means, or what test you would do next?

Quoted message said:

You sound fine to me. What did your doctor say s/he is
worried about?

She doesn't like the fact that my total is over 200. You
see, it prints out on the lab results that it's high.
Therefore, she doesn't like it. Of course this doesn't
inspire confidence, but it's the VA, and there's nothing I
can do about it.

Do you have any ideas about my non-existent renin and
relatively robust aldosterone?

If robust is not "high," it would be difficult to say anything about
it. Conn's syndrome (hyperaldosteronism) may need to be ruled out if
there is clinical suspicion for it causing secondary hypertension (i.e.
if hypokalemia or low potassium had been present).

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/

Jeff said:

"Dr. Andrew B. Chung, MD/PhD" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Rich said:

On Mon, 25 Aug 2003 17:49:37 -0400, "Dr. Andrew B. Chung, MD/PhD"
<[email hidden]> wrote:

>Folks usually find their HDL increasing more when exercise is right

before

Quoted message said:

Quoted message said:

>their biggest meal of the day (usually supper).

Any citations/studies that support this assertion?? Or is this
something that you noticed in your clinical practice??

Largely empirical...

However here is a refererence:

http://tinyurl.com/l5yh

Comment: These obese kids saw a marked rise (15-19%) in their HDL with 20
minutes of vigorosus exercise done daily during the school year (ie after
school probably right before supper).

Right before supper? What difference does that make? References please.

See earlier response by someone else on this topic in this thread.

--
Dr. Andrew B. Chung, MD/PhD
Board-Certified Cardiologist
http://www.heartmdphd.com/