How can I raise my HDL's?
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#1 / 8
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 How can I raise my HDL's? My cholesterol runs about 172 with HDL's 34. How can I get my HDL's up? I eat natural (non-hydrogenated) peanut butter (2G saturated fat, 16 non-saturated per 2 tablespoons), home-mixed Italian (Good Seasons) dressing (3 tablespoons daily equating to 1.5 tablespoons canola oil, which would be 3 sat, 6 poly and 12 mono), 1/2 teaspoon softened butter mixed 50/50 with canola and re-hardened, no fried foods or (at this point) eggs. For my main meal I may have skinless chicken (1/2 {*filter*}) or 4 oz. meat loaf
(ground sirloin with all fat removed). I also may eat 1/2 oz 2% cheese (2 sat,
1 un-sat).
So my day's total may run something like 10 grams saturated and 40
non-saturated. I eat no sweets to speak of, lots of fruit and vegetables,
cereals, etc., and run for exercise. I have no weight problems (other than
maintaining my 155 pounds (six feet).
There must be a fat intake figure that equates to HDL and LDL levels. If my 50
total grams of fat (450 calories) gives me 34 HDL and 138 LDL+VLDL, then it
appears 40 non-saturated grams produce 34 HDLs--does that mean if I increased
my non-saturated intake by one-third to 53 grams that my HDL would then rise to
45? And my total cholesterol to 183 (allowing me some margin for a little
additional LDL in the process)?
Surely, there's a way to figure this out!
Thanks.
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| Thu, 18 Oct 2001 03:00:00 GMT |
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MusPr
#2 / 8
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How can I raise my HDL's? Quote:
>My cholesterol runs about 172 with HDL's 34. How can I get my HDL's up? I eat >natural (non-hydrogenated) peanut butter (2G saturated fat, 16 non-saturated >per 2 tablespoons), home-mixed Italian (Good Seasons) dressing (3 tablespoons >daily equating to 1.5 tablespoons canola oil, which would be 3 sat, 6 poly and >12 mono), 1/2 teaspoon softened butter mixed 50/50 with canola and re-hardened, >no fried foods or (at this point) eggs. >For my main meal I may have skinless chicken (1/2 {*filter*}) or 4 oz. meat loaf
>(ground sirloin with all fat removed). I also may eat 1/2 oz 2% cheese (2 sat,
>1 un-sat).
>So my day's total may run something like 10 grams saturated and 40
>non-saturated. I eat no sweets to speak of, lots of fruit and vegetables,
>cereals, etc., and run for exercise. I have no weight problems (other than
>maintaining my 155 pounds (six feet).
>There must be a fat intake figure that equates to HDL and LDL levels. If my 50
>total grams of fat (450 calories) gives me 34 HDL and 138 LDL+VLDL, then it
>appears 40 non-saturated grams produce 34 HDLs--does that mean if I increased
>my non-saturated intake by one-third to 53 grams that my HDL would then rise to
>45? And my total cholesterol to 183 (allowing me some margin for a little
>additional LDL in the process)?
>Surely, there's a way to figure this out!
>Thanks.
If you were a test tube, then there might surely be a way too figure it out, but thankfully you aren't. Your HDL of 34 is boarderline low, but everything else sounds ideal. Does your doc feel you are at risk of CAD because of other factors? Please remove the *NoSpam* if replying to my e-mail address
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| Thu, 18 Oct 2001 03:00:00 GMT |
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Halte
#3 / 8
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How can I raise my HDL's? MusProd answered my post in which I sought a way to raise my HDLs with: Quote: >If you were a test tube, then there might surely be a way too figure
>it out, but thankfully you aren't. Your HDL of 34 is boarderline low,
>but everything else sounds ideal. Does your doc feel you are at risk
>of CAD because of other factors?<
I am not a test tube, but at 155 pounds on 6 feet (male) I must say I do resemble one. My doc has made no comments about my lipids, although at "health fairs" I always get called aside because flags went up over low HDLs. At the last one, the person ahead of me had HDLs of 75 and total cholesterol of 180--I was envious! I ask her what her secret was and she said she ate a lot of fish--but I just can't tolerate fish. Oh, my family history for CAD is dismal -- DISMAL!
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| Thu, 18 Oct 2001 03:00:00 GMT |
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MusPr
#4 / 8
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How can I raise my HDL's? Quote:
>MusProd answered my post in which I sought a way to raise my HDLs with: >>If you were a test tube, then there might surely be a way too figure
>>it out, but thankfully you aren't. Your HDL of 34 is boarderline low,
>>but everything else sounds ideal. Does your doc feel you are at risk
>>of CAD because of other factors?<
>I am not a test tube, but at 155 pounds on 6 feet (male) I must say I do
>resemble one. My doc has made no comments about my lipids, although at "health
>fairs" I always get called aside because flags went up over low HDLs. At the
>last one, the person ahead of me had HDLs of 75 and total cholesterol of 180--I
>was envious! I ask her what her secret was and she said she ate a lot of
>fish--but I just can't tolerate fish.
>Oh, my family history for CAD is dismal -- DISMAL!
If you're really that concerned, contct a cardiologist who specializes in lipid profiles. If you're near a major teaching hospital, that would be the ideal place to start. I have a very skeptical view of "health fairs" and for that matter, most advice found on the net; maybe this advice should be considered in that light. Please remove the *NoSpam* if replying to my e-mail address
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| Thu, 18 Oct 2001 03:00:00 GMT |
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Tom Matthew
#5 / 8
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How can I raise my HDL's? Quote:
> MusProd answered my post in which I sought a way to raise my HDLs with:
> >If you were a test tube, then there might surely be a way too figure
> >it out, but thankfully you aren't. Your HDL of 34 is boarderline low,
> >but everything else sounds ideal. Does your doc feel you are at risk
> >of CAD because of other factors?<
> I am not a test tube, but at 155 pounds on 6 feet (male) I must say I do
> resemble one. My doc has made no comments about my lipids, although at "health
> fairs" I always get called aside because flags went up over low HDLs. At the
> last one, the person ahead of me had HDLs of 75 and total cholesterol of 180--I
> was envious! I ask her what her secret was and she said she ate a lot of
> fish--but I just can't tolerate fish.
Sorry, but you really do need to learn to like fish. Either that or take fish oil (EPA/DHA) capsules. These can also be generated from other omega-3 fats found in flaxseed, perilla and hemp oils, but that is not nearly as good as taking the EPA/DHA directly. There are lots of varieties and tastes of fish. Many don't even taste
'fishy' unless they are overcooked. Swordfish steaks, for example,
hardly taste like fish at all.
The best fish for oils are salmon, sardines, herring, mackeral, cod,
swordfish (many others too).
Other things which have been shown to raise HDL (and lower LDL) are the
Indian herbal extract gugulipid which is available from supplement/heath
cooking.net">food suppliers, and to a lesser extent, soy.
It might also help if you swiched from peanut butter to almond butter.
--Tom
Tom Matthews
The LIFE EXTENSION FOUNDATION - http://www.lef.org - 800-544-4440
A non-profit membership organization dedicated to the extension
of the healthy human lifespan through ground breaking research,
innovative ideas and practical methods.
LIFE EXTENSION MAGAZINE - The ultimate source for new
health and medical findings from around the world.
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| Thu, 18 Oct 2001 03:00:00 GMT |
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Stewart Ro
#6 / 8
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How can I raise my HDL's? Quote:
> My cholesterol runs about 172 with HDL's 34. How can I get my HDL's up? I eat > natural (non-hydrogenated) peanut butter (2G saturated fat, 16 non-saturated > per 2 tablespoons), home-mixed Italian (Good Seasons) dressing (3 tablespoons > daily equating to 1.5 tablespoons canola oil, which would be 3 sat, 6 poly and > 12 mono), 1/2 teaspoon softened butter mixed 50/50 with canola and re-hardened, > no fried foods or (at this point) eggs. > For my main meal I may have skinless chicken (1/2 {*filter*}) or 4 oz. meat loaf
> (ground sirloin with all fat removed). I also may eat 1/2 oz 2% cheese (2 sat,
> 1 un-sat).
> So my day's total may run something like 10 grams saturated and 40
> non-saturated. I eat no sweets to speak of, lots of fruit and vegetables,
> cereals, etc., and run for exercise. I have no weight problems (other than
> maintaining my 155 pounds (six feet).
> There must be a fat intake figure that equates to HDL and LDL levels. If my 50
> total grams of fat (450 calories) gives me 34 HDL and 138 LDL+VLDL, then it
> appears 40 non-saturated grams produce 34 HDLs--does that mean if I increased
> my non-saturated intake by one-third to 53 grams that my HDL would then rise to
> 45? And my total cholesterol to 183 (allowing me some margin for a little
> additional LDL in the process)?
> Surely, there's a way to figure this out!
> Thanks.
The consensus seems to be that _exercise_ is the key to raising HDL. With all the usual precautions if you haven't been, start with walking, progress to jogging of cycling; start easy but do -- increase intensity as you are able. The journals keep repeating -- at least 30 minutes of moderately vigorous exercise at least three times a week.
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| Fri, 19 Oct 2001 03:00:00 GMT |
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Halte
#7 / 8
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How can I raise my HDL's? Combining responses to several posts, first to Stewart's reply to my question on raising HDL's: Quote: >The consensus seems to be that _exercise_ is the key to raising HDL.
>With all the usual precautions if you haven't been, start with walking,
>progress to jogging of cycling; start easy but do -- increase
>intensity as you are able. The journals keep repeating -- at least
>30 minutes of moderately vigorous exercise at least three times a
>week.<
Perhaps my comment about running was missed--expanding that, I normally run 2 miles every other day, 6 miles one weekend day and 13 miles now and then. I appreciate the replies I have had, but unfortunately to date there has been
no information concerning the relationship of quantities of saturated versus
non-saturated fat with actual lipid levels. Perhaps I will have to become that
"test tube" one writer mentioned, and conduct my own research. I do have a
computer diet analysis program with which I can determine my average daily fat
intake by types; I will try a 30% increase in non-saturateds for a few weeks
and see what happens. (My HDLs have stayed remarkably consistent at 33 to 35
for some time so a change would seem to be significant) My current fat intake
runs about 15% of total calories so I am not talking about an excessive
consumption of fat.
Regards.
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| Fri, 19 Oct 2001 03:00:00 GMT |
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Tom Matthew
#8 / 8
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How can I raise my HDL's? Quote:
> Combining responses to several posts, first to Stewart's reply to my question
> on raising HDL's:
> >The consensus seems to be that _exercise_ is the key to raising HDL.
> >With all the usual precautions if you haven't been, start with walking,
> >progress to jogging of cycling; start easy but do -- increase
> >intensity as you are able. The journals keep repeating -- at least
> >30 minutes of moderately vigorous exercise at least three times a
> >week.<
> Perhaps my comment about running was missed--expanding that, I normally run 2
> miles every other day, 6 miles one weekend day and 13 miles now and then.
> I appreciate the replies I have had, but unfortunately to date there has been
> no information concerning the relationship of quantities of saturated versus
> non-saturated fat with actual lipid levels.
That is because it is not even an individually quantifiable question, since it would depend on an enormous number of parameters which continually vary even for one individual. Quote: > Perhaps I will have to become that
> "test tube" one writer mentioned, and conduct my own research. I do have a
> computer diet analysis program with which I can determine my average daily fat
> intake by types; I will try a 30% increase in non-saturateds for a few weeks
> and see what happens.
It will be interesting to see the results, but my belief is that they will have little consistency or pattern to them. Quote: > (My HDLs have stayed remarkably consistent at 33 to 35
> for some time so a change would seem to be significant)
Which probably means that is it dependent on some inherent gene expression parameters that are individual to you and are largely unaffected by diet. Quote: > My current fat intake
> runs about 15% of total calories so I am not talking about an excessive
> consumption of fat.
There are lots of fat variations to try: Omega-3/omega-6 ratios, monounsaturate changes, change from canola to olive oil, or almond oil, supplementing some CLA (conjugated linoleic acid), even substituting some MCTs (medium chain triglycerides). --Tom
Tom Matthews
The LIFE EXTENSION FOUNDATION - http://www.lef.org - 800-544-4440
A non-profit membership organization dedicated to the extension
of the healthy human lifespan through ground breaking research,
innovative ideas and practical methods.
LIFE EXTENSION MAGAZINE - The ultimate source for new
health and medical findings from around the world.
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| Fri, 19 Oct 2001 03:00:00 GMT |
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