Question
What food items are recommended to increase HDL?
HDL is expected to rise through physical activity. Do dietary measures are possible to increase HDL?
All Answers (67) Show full discussion
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HDL is the reverse cholesterol transport carrier and shows affinity for free cholesterol as well as TG, to which it has an inverse relationship. TG- formation occurs when there is high availability of sugar in the liver, a predominant problem in our culture. Nutritional measures to lower sugar intake will lower TG formation and free up HDL. -
Most Trans fatty acids are known to decrease HDL but the potential problem for health is that they also increase LDL !...
That is why it is also important to consider the ratio between these 2 lipoproteins... -
It is also important to observe serum hdl3 fraction when evaluate the effect of walnuts, nutraceuticals. There are three hdl fractions hdl2,hdl2, hdl3. Hdl3 participate in scavenging ldl-receptor. Read the chapter at: http://cos.academia.edu/rakeshsharma/papers/177747/evaluation_criteria_of_carotid_artery_atherosclerosis_non-invasive_multimodal_imaging_and_molecular_imaging -
Items rich in omega 3 such some fish, algae...are good good items to increase HDL. Omega3:Omega6 at ratio 5:1 is recommended. Also, please avoid food items rich in trans fatty acids such shortenings (e.g. margarines)
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Curr Vasc Pharmacol. 2012 Feb 20. [Epub ahead of print]
HDL-Related Mechanisms of Olive Oil Protection in Cardiovascular Disease.
Lou-Bonafonte JM, Fitó M, Covas MI, Farràs M, Osada J.
SourceDepartment of Biochemistry and Molecular Biology, Veterinary School, University of Zaragoza, Miguel Servet 177, E-50013 Zaragoza, Spain. Josada@unizar.es.
Abstract
The low incidence of cardiovascular disease in countries bordering the Mediterranean basin, where olive oil is the main source of dietary fat, and the negative association between this disease with high density lipoproteins has stimulated interest. This review summarizes the current knowledge gathered from human and animal studies regarding olive oil and high density lipoproteins. Cumulative evidence suggests that high density lipoprotein (HDL) cholesterol, and its main apolipoprotein A1, may be increased by consuming olive oil when compared with carbohydrate and low fat diets in humans. Conflicting results have been found in many studies when olive oil diets were compared with other sources of fat. The role of virgin olive oil minor components on its protective effect has been demonstrated by a growing number of studies although its exact mechanism remains to be elucidated. Dietary amount of olive oil, use of virgin olive oil, cholesterol intake, and physiopathological states such as genetic background, sex, age, obesity or fatty liver are variables that may offset those effects. Further studies in this field in humans and in animal models are warranted due to the complexity of HDL particles. -
for increase level of HDL may help:
For vegetarian
1. Flaxseeds; flaxseeds contain Omega 3 fatty acids and fiber it should be used 2 teaspoonful daily according to FDA USA.
2. Nuts; basically almonds etc.
3. Pumpkins etc -
stop consuming saturated fats - solid fats basically from animal origin
more of unsaturated fats - olive oil, sunflower, safflower, corn oil, gingerly oil all contains long carbon chain & Omega 3 Omega 6 fatty acid
Avoid coconut oil as it has medium chain fatty acids
Include Excercise
Include a lot of fibre. Fibre is not digested by our body enzymes. Bile secreted by our body is cholesterol in nature. It is secreted when our diet contains fat. when fibre is present in the diet, it forms a mesh work and entangles the bile plus consumed fat, making it unavailable to our body. In such a case new bile has to be produced. to produce new bile body cholesterol will be utilized where by reducing cholesterol from our body without any further addition. Thus HDL or good cholesterol can be increased.
Go vegetarian with a lot of fresh veges and fruits.
stop too much carbohydrates too as they may also be stored by our body as fat. -
Red wine, nuts, food rich in unsaturated fats -omega 3 fatty acids, a lot of vegetables.
Exercise -
Consumption of omega3 fatty acids increases HDL. Physical activity also increases HDL
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Consumption of omega 3 fatty acids decreases LDL. Addition of large quantities of cold pressed nut and seed oils helps to raise HDL (avocado, almond, olive, grapeseed, etc). In a clinical setting, high dose evening primrose oil supplementation together with a high dietary intake of nut and seed oils raise HDL in a time-effective manner. Whole nuts and seeds are a very good additional source of HDL raising fats but are slow to raise HDL on their own.
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In a heart-healthy diet, 25-35% of the total calories can come from fat — but saturated and trans fat should account for less than 7 percent of your total daily calories. If the content of fat of the diet is too low (like what we find in restrictive low fat diets) it may result in lower HDL; so changing sources of saturated /trans (animal fat, butter, pastries fat) to polyinsaturated fatty acids and increase the consumption some good oils and food items rich polyinsaturated fat in the diet have been proven to raise HDL. There is also a moderate alcohol consumption that has a good effect on HDL but it might not be a good idea if the triglycerides are already too high.
Anyway, there are many review articles on this topic, so it will be easy for you to find references. Just some examples:
Siri-Tarino, Effects of diet on high-density lipoprotein cholesterol.Current Atherosclerosis Reports, Volume 13, Number 6 (2011), 453-460
Katcher et al, Lifestyle approaches and dietary strategies to lower LDL-cholesterol and triglycerides and raise HDL-cholesterol.Endocrinol Metab Clin North Am. 2009 Mar;38(1):45-78. -
Dairy and dairy products can reduce LDL-cholesterol and increase HDL-cholesterol -
dairy products contain more of saturated fatty acids and i think it does not help in increasing HDL.
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What is the level of LDL , total cholesterol and triglyceride?
Reduced intake of saturated fat is one strategy. -
On the contrary, saturated fats are about the only diet constituents that raise HDL-C. Read my recent paper. Watch out for the new ATP IV guidelines which will be a toss to let go of LDL-C lowering as a strategy and consider targeting TGs and HDL-C. Apart from this daily exercise will help with HDL-C raising.
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Dr Tilakavati K, it is a new concept about saturated fats. I saw your paper. thanks. -
I think not all dairy products high in saturated fats.
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A high fibre diet forms a mesh work with bile (which is a formed by body cholesterol) and is unavailable for re absorption in this way you can reduce cholesterol from your body and make way for HDL increase. the other way is to reduce saturated fats that is animal fats and have unsaturated fats that is plant origin.
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that is right. But among dairy products, which you call as not good? butter?
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It is shown that milk and dairy consumption results in HDL elevation in western countries. Since low HDL is also a risk factor for cardiovasular diseases (CVD), it was hypothesized that the effect of fat in dairy products is different from other saturated fatty acids (SAFA)s especially the synthetic and Trans fatty acids.
Butter has higher amount of SAFA and trans fats than milk and cheese but studies have shown that consumption of butter does not significantly affect serum HDL cholesterol levels compared with milk or cheese. The only difference was elevation in LDL and total cholesterol that occurred in consumption of butter. Cheese consumption with equal fat content results in less LDL elevation than butter. Therefore, there should be a moderation in the consumption of high fat foods such as butter.
The important issue is the combination of the individual's diet. Our diet is not only made up of milk or dairy products but also other sources of fat that might contribute to a higher amount of fat intake compared with fat from dairy sources. In my opinion a balanced diet and exercise is the clue to reducing LDL and increasing HDL.
These sources might be helpful as well other than Dr. Tilakavati's sources:
Jan M. Steijns. 2008. Dairy products and health: Focus on their constituents or on the matrix? Review Article. Int Dairy J 18(5):425-435
Modern Dietary Fat Intakes in Disease Promotion, edited by Fabien De Meester, Sherma Zibadi, Ronald Ross Watson
Biong AS, Müller H, Seljeflot I, Veierød MB, Pedersen JI. 2004. A comparison of the effects of cheese and butter on serum lipids, haemostatic variables and homocysteine. Br j nutr 92(5):791-7.
Nestel PJ, Chronopulos A, Cehun M. 2005. Dairy fat in cheese raises LDL cholesterol less than that in butter in mildly hypercholesterolaemic subjects. Eur J Clin Nutr 59(9):1059-63.
Tholstrup T, Høy CE, Andersen LN, Christensen RD, Sandström B. 2004.Does fat in milk, butter and cheese affect blood lipids and cholesterol differently? J Am Coll Nutr 23(2):169-76. -
Dear Dr Esfehani, Thank you so much for a detailed reply on milk products.
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more information on dairy and CVD in Rice, R.H., Cifelli C.J., Pikosky M.A. and Miller G.D. Dairy Components and Risk Factors for Cardiometabolic Syndrome: Recent Evidence and Opportunities for Future Research, Advances in Nutrition, 2:396-407, 2011. Dairy consumption has been shown to reduce risk of CVD regardless of fat level, this was stated in the most recent Dietary Guidelines for Americans, -
Dairy fats are rich in lauric and myristic fatty acids [medium chain saturates] which perhaps explains these effects.
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All fermented dairy products decrease LDL so, improves HDL levels in body
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High fiber diet and daily consumption of nuts especially almonds and walnuts can help in increasing the HDL levels.
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Since this post has had very interesting replies from so many quarters, I would like to direct everyone to read the update below . Please note that the arguments are based on the exchange calorie for calorie between carbohydrates, saturates, monounsaturates and polyunsaturates. There is some input on the type of polys. Happy reading and I hope we can generate some opinion on this paper:
Baum et al. Fatty acids in cardiovascular health and disease: A comprehensive update. J. of Clinical Lipidology (2012) 6:216-34 -
MS.Tilakavathi karupaiah have done critical work . Mam let me know the protocol for quantification of LIganan in flaxseed. kindly help me
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I would drink hydrogen saturated water .... most efficient way to my knowledge ...
see list of actual research regarding hydrogen as therapy -
Thank you Tilakavathi for sharing interesting information about fatty acids. The article suggests that moderate consumption of SFAs are good to increase HDL-C. Is Indian ghee or clarified butter rich in SFAs or unsaturated fatty acids? Traditionally we have ghee in our diet which should not be completely avoided.
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Olive oil as the main ingredient of the Mediterranean diet has an effect on reducing bad cholesterol (LDL) and raise good cholesterol (HDL). The ratio of unsaturated fatty acids and saturated fatty acids is most similar to those in breast milk, which means good action. The most represented in olive oil is oleic acid as a mono-unsaturated fatty acids. On the other hand, there are in olive oil also phytosterols (beta-sitosterol), the body responsible for the availability of components that body can not create. There are also minor components of olive oil: polyphenols-charge of the antioxidant stability.Olive oil contains linoleic acid and olinolnu in significant proportions for nutrition. Due to its fatty acid composition and content of polyphenol olive is considered the best fat for frying and cooking due to its stability towards the creation of reactive radicals in comparison to other vegetable oils. Here does not compare with palm oil because it is more stable than olive oil, but also has a high proportion of saturated fatty acids, which favors the creation of bad cholesterol.
With sensory aspects of olive oil is considered a spice for their taste and contributes to the flavor dishes. -
Thanks Sandra.
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Shashi, to answer your question about Ghee...The fatty acid composition (FAC) of ghee would reflect butter. Based on some sample analysis in our Lab [see file] the saturates and monounsaturates are almost similar. A major concern however are the trans fatty acid (TFA) content. You coulld read the Indian literature about this problem:
a. Agrawal, A.; Gupta, R.; Varma, K.; Mathur, B. High trans fatty acid content in common Indian fast foods. Nutr. & Food Sci. 2008,38,564-569.
b. Johnson, S.; Saikia, N. Fatty acid profiles of edible oils and fats in India. Centre for Science & Environment, Pollution Monitoring Laboratory: New Delhi, January 2009; 48pp.
You could download the second reference from the Agency. -
In response to Sandra, caloric exchange of MUFA for SFA has to firstly satisfy the higher linoleic acid requirements for satisfactory LDL-C lowering. By nature oleic acid is more abundant in olive oil and palm oil compared to soyabean oil. Both these oils have almost similar 18:2 content [please see my slide]. But these days it is just not about LDL-C lowering but also to prevent HDL-C dropping.
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To answer Shivani Rajagopal, could you check the American Oil Chemist Society (AOCS) protocols.
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Thanks Tilkavati. Data in your file suggests that eating butter is better than ghee. I wanted to know about ghee since it is recommended as good in Ayurveda.
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Niacin is a B vitamin that helps to raise levels of HDL cholesterol. According to the Mayo Clinic, it can boost levels of HDL cholesterol by 15 to 35 percent and physicians consider it more effective than prescription medications for raising HDL cholesterol levels. Foods rich in niacin include eggs, nuts, fish, dairy products and lean meats.
Foods high in omega-3 fatty acids are also rich in HDL -
Thank you so much Rubina. I will definitely try this.
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Rubina, is this role of niacin published in any journal?
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Hi Shashi.....Saturated fatty acids( ghee,butter,red meat &other animal fats) and trans fatty acids raise the level of LDL & total CHOLESTEROL level but PUFA(Poly Unsaturated Fatty Acids ) helps to raise the Level of HDL.Vitavin B3 ie Niacin it also decreases the LDL level and increases the HDL level about 15-35% .A 2004 study reported in the "New England Journal of Medicine" found that taking a niacin supplement effectively raised HDL cholesterol levels, cites MayoClinic.com. A prospective clinical trial also found that niacin was equally effective as the cholesterol-lowering drug lovastatin at treating hypercholesterolemia, according to a 1994 issue of the "Archives of Internal Medicine.
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Thats great. Thanks Priyanka
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Priyanka. Witt the exception of trans fats, which I agree we should avoid, you have got it exactly the wrong way round.
Saturated fats from animals and tropical oils raise HDL and have little effect on LDL. Polyunsaturated fatty acids (PUF), lower total cholesterol BUT they do so by lowering both LDL and also HDL. Unfortunately, although using PUF, particularly those high in n-6 linoleic acid, may reduce total serum cholesterol, it increases the risk of a heart attack.
No study or dietary trial has ever shown that natural saturated fats are anything but beneficial.
Some examples:
1. Animal fats are superior in secondary prevention of CHD reducing the risk of a second event. Rose GA, et al. Corn oil in treatment of ischaemic heart disease. BMJ 1965; i: 1531-33
2. And in primary prevention. A 250% increase in animal fat intake in Japan after WWII led to a 55% drop in coronary mortality. Atrens D. The questionable wisdom of a low-fat diet and cholesterol reduction. Sm Sci Med 1994; 39: 433-447.
3. A "high-saturated fat diet is associated with diminished coronary artery disease progression". Knopp RH, Retzlaff BM. Saturated fat prevents coronary artery disease? An American Paradox. Am J Clin Nutr 2004; 80:1102–3
4. “In postmenopausal women . . . a greater saturated fat intake is associated with less progression of coronary atherosclerosis, whereas carbohydrate intake is associated with a greater progression.” Mozaffarian D, Rimm EB, Herrington DM. Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women. Am J Clin Nutr 2004; 80: 1175–84. -
Hello Barry Groves ..... nice you point out the myth around saturated fats.... Mother milk is loaded with saturated fats and by definition the most healthy food for the baby..!!!
Just another publicity stunt from industrial food companies ... -
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Rubina: Interesting choice of studies. As I read them, what the two studies you cite say is that:
(Second study): Adding niacin to statins produces a better HDL profile.
(First study): But that this intervention has no benefit to the patient. -
Rubina
I am not sure why you posted the above.
The impressive looking reduction in TIAs and strokes are relative risk figures which vastly inflate possible benefit to any individual. And as " In such patients . . . we found no incremental benefit of niacin in reducing cardiovascular events . . . despite significant increases in HDL cholesterol levels and decreases in triglyceride levels" (to quote from the paper you referred to), what's the point? -
I think if not in CVD patients, for adults with dislipidemia, niacin might be useful to increase HDL
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The use of Niacin is not a new idea. It was used in trials during the 1960s/70s,[1] But there were marked, unacceptable, side effects in trials: skin disorders such as darkening, itches and rashes, as well as digestive problems and gout, and as a consequence, its use was discontinued.
Natural saturated fats are healthier - and tastier. Unfortunately, they don't help pharmaceutical companies' profit margins.
1. Mann GV. Diet-heart: end of an era. N Eng J Med 1977; 297: 644-50 -
Thanks Barry Groves. But as a barrier, natural saturated fats are expensive in comparison with vegetable oils. -
You are right, Monireh. But isn't your health worth paying a little more for the healthier product? Incidentally, judging from the time when I lived in Singapore and had coconut palms in my garden and on the beach, that healthy source of saturated fat would not be expensive for you.
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Thinking about niacin, I remembered a study of niacin and homocysteine. (Homocysteine is associated with increased risk of cardiovascular disease.)
This study found that niacin causes a dose-dependent increase in plasma homocysteine levels in patients with peripheral arterial disease, which could increase their risk of arterial occlusive disease.[1] It is clear, I think, from this and previous experiences, that niacin is not just another B vitamin; that caution is necessary when considering supplementing with vitamin B3.
1. Rekha Garg et al. Niacin Increases Homocysteine Levels in Patients With Peripheral Arterial Disease. Am Heart J 1999;138:1082-1087.
Popular Answers
Another important alteration to your diet is to restrict trans fat intake, trans fats increase total LDL and DECREASE HDL – so once they are removed from the diet, you will see an increase in your HDL levels.
Also – focus on increasing your intake of soluble fiber, this includes vegetables/ fruits, oats, legumes. Try to consume at least two of each per day. Garlic and onions, which are also known to be antioxidants - have a dramatic effect on decreasing LDL cholesterol levels and are great for reducing inflammation.
And lastly, besides food intake, lifestyle practices are very important. Through aerobic exercise, jogging just for 30 minutes a day will increase your heart rate dramatically – this is one of the MOST effective ways to increase your HDL levels - duration is more important than intensity, so worry more about the length of your physical activity as opposed to the intensity - also in doing this, you are losing weight, weight loss adds to increased HDL levels.
Hope this information helps!!
Goodluck and all the best to you