Your cholesterol is made of two types. LDL, or "bad" cholesterol, causes clogged arteries. HDL is your "good" cholesterol because it rounds up LDL and takes it to the liver for disposal. Having a low level of LDL and a high level of HDL is what you need to decrease your risk of heart disease and stroke.
Function of Cholesterol
The body needs a certain amount of cholesterol in order to perform necessary functions such as hormone production, cell formation and the production of enzymes needed for digestion. Your liver produces most of your cholesterol naturally and the rest enters your body by way of the foods you eat.
Causes of Low HDL
Levels of HDL might be low due to poor eating habits, lack of exercise, obesity and smoking but changes in lifestyle can improve your HDL. Eat a healthy diet of whole grains, fresh fruits and vegetables and lean meats. Make dairy products low-fat or fat-free and consume fish twice each week. In addition, eat healthy fats such as olive and canola oils and avoid trans fats found in commercially baked cookies, cakes and crackers. Participate in regular exercise and try to exercise 30 to 60 minutes each day. If you are overweight, consider a weight-loss program and if you smoke, quit. In addition, if you consume alcohol do so in moderation, which means no more than one drink per day for women and no more than two drinks per day for men. Making these lifestyle changes can increase HDL and lower LDL cholesterol levels.
Niacin Vitamin Therapy
Niacin, also known as vitamin B3 or nicotinic acid, is widely used for increasing levels of HDL cholesterol. Niacin therapy is administered in high doses and available by prescription. It is important to receive niacin under the supervision of your doctor in order to monitor the development of side effects that may be harmful. Although niacin is available over the counter in supplement form, it not recommended unless directed by your doctor.
Prevention
Your doctor can determine your cholesterol with a simple blood test, which measures cholesterol in mg/dL of blood. If you are a man and your HDL level is less than 40 mg/dL, you are at risk for heart disease. The desirable level for men is 60 mg/dL or above. If you are a woman and your HDL level is less than 50 mg/dL, you are at risk for heart disease. The desirable level for women is 60 mg/dL. If your HDL level falls somewhere between at risk and desirable, you will want to work at increasing your level.
Warnings
Only niacin in the form of nicotinic acid is useful in cholesterol management. Other forms of niacin, such as niacinamide will not aid in cholesterol management. Side effects during therapy with niacin include skin flushing, upset stomach, headache, dizziness, increased blood sugar and liver damage. Report niacin side effects to your doctor right away. Also, consult your doctor prior to beginning any exercise or weight-loss program.
References
- University of Maryland Medical Center: Vitamin B3 (Niacin)
- MayoClinic.com: High Cholesterol: Treatments and Drugs
- FamilyDoctor.org: Cholesterol: What Your Level Means
- MayoClinic.com: HDL Cholesterol: How to Boost Your "Good" Cholesterol
- American Heart Association: About Cholesterol
- MayoClinic.com: Niacin to Boost Your HDL "Good" Cholesterol
