High density lipoprotein, or HDL, is a form of good cholesterol that helps prevent the arteries from clogging. HDL acts as an artery cleanser and removes the low density lipoprotein, or LDL cholesterol, that accumulates in the blood. LDL is one of the culprits in causing arterial plaque leading to high blood pressure and heart attack. The HDL moves the LDL to the liver for further breakdown and elimination from your body. According to MayoClinic.com, the higher your HDL levels the lower your risk of developing conditions related to heart disease. In general, you want an HDL level that is at or above 60 mg to maintain heart health.
Step 1
Take and omega-3 fatty acid supplement or eat foods rich in this substance. Omega-3 fatty acids are not made by the body naturally but are essential to health and raising HDL levels, notes the University of Maryland Medical Center. Health food stores carry omega-3 containing fish oils and supplement capsules. Take no more than 3 g of daily omega-3 supplements and consult your physician on safety in use. Alternatively, you can increase the amount of seafood you eat in your diet. Fish such as salmon, mackerel and tuna contain adequate amounts of omega-3 fatty acids. Eat two to three servings of fish a week to raise HDL levels.
Step 2
Use high doses of niacin. Nicotinic acid, or niacin, is a B vitamin that serves several health functions to the body such as maintaining the nervous and digestive system. MayoClinic.com explains that niacin in high doses is beneficial for increasing HDL levels to control overall cholesterol. Niacin naturally occurs in foods such as dairy, nuts and poultry. But you may require a prescribed supplement in order to achieve the HDL boosting effects. Consult with your physician regarding use of niacin to find the right dose for improving your cholesterol. High doses of niacin begin at 1,000 mg, but side effects can occur.
Step 3
Drink one glass of red wine a day. The use of alcohol for increasing HDL levels is met with speculation. But research indicates with all other variables considered such as no presence of existing alcoholism and eating a healthy diet that drinking no more than 4 to 6 oz. of red wine per day can raise HDL levels. A 1999 study in the "Journal of the American College of Nutrition" concluded that in comparison to other forms of alcohol such as white wine, red wine is the only effective form of alcohol in raising study subjects HDL levels. Red wine contains antioxidant components including flavonoids and resveratrol, which inhibit cell-mediated oxidation of bad cholesterol, or LDL, due to increasing HDL levels. Red wine for raising HDL is not suggested for individuals with an alcohol or substance abuse problem, nor is it recommended for individuals that would not normally drink wine beverages.
Step 4
Eat fewer foods with saturated fats. Saturated fats increase LDL and cause damage to your blood vessels, notes MayoClinic.com. Pay attention to the nutrition labels of foods to determine fat content. Monounsaturated and polyunsaturated fats improve HDL levels and are found in canola, olive and peanut oils, used for cooking. Stay away from fatty red meats and opt for poultry to decrease saturated fat intake.
Tips and Warnings
- Walnuts, almonds and Brazil nuts contain good levels of omega-3 fatty acids. Eat a small handful of nuts daily to boost HDL levels. Obtain a complete fasting lipoprotein profile to determine your current HDL and LDL levels, notes the American Heart Association.
- Niacin side effects can include headache, liver damage and upset stomach.
Things You'll Need
- Omega-3 fatty acid supplement
- Niacin prescription
- Red wine
- Nuts
References
- Mayo Clinic: HDL Cholesterol
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Mayo Clinic: Niacin to Boost Your HDL
- American Heart Association: What Your Cholesterol Levels Mean
- "Journal of the American College of Nutrition": Red Wine Inhibits the Cell-Mediated Oxidation of LDL and HDL; Vincent A. Rifici, Phd, et al; 1999
