Cholesterol gets a bad rap in the public eye but not all of it is bad. High density lipoprotiens or HDLs are the "good fats" of the cholesterol profile. These HDLs are necessary to help keep the arteries clear of plaque by returning cholesterol to the liver and has protective measures for the heart. Increasing lower HDL levels is important, as is the ratio between HDL and low density lipoproteins -- LDLs, or "bad fats." Some vitamins and minerals help to increase HDL, while others lower the LDL, thus improving the ratio of HDL to LDL.
Normal Levels
Cholesterol levels vary, based on age and sex. Generally, the American Heart Association states HDLs are protective when they are 60 mg/dL for both men and women. Levels less than 40 mg/dL for men and 50 mg/dL for women are considered low. Ideal LDL cholesterol levels are 100 mg/dL or less. In terms of the ratio between HDL and LDL it is calculated by dividing the LDL level into the HDL level. For example, if the HDL is 50, and the LDL is 100, the ratio is .5. Ideally the ratio should be at .4 or higher. Additionally, it is important to keep the ratio from falling below .3. So both lowering LDL or raising HDL will improve the ratio.
HDL and Niacin
The most researched and popular vitamin for raising HDL levels is niacin, a B vitamin. Oftentimes, it is just part of a multivitamin, but it can be bought alone. In higher concentrations, it becomes a treatment. The Mayo Clinic states niacin supplementation can help raise HDL levels by as much as 15 to 35 percent. Additionally, niacin can help lower LDL levels. Niacin can have several side effects, so it is important to talk with a doctor about it, even if aiming for over-the-counter options. In July of 2009, "The Journal of Clinical Lipidology" published a study correlating low serum vitamin D levels with low HDL levels. Supplementation with vitamin D raised both the vitamin D and HDL levels significantly.
LDL Supplements
Both chromium and vitamin C have been found to be helpful in lowering LDL levels without having any significant effect on HDL levels. In addition to minerals and vitamins, other popular supplements for raising HDL levels are garlic and Omega 3 oils. Both of these supplements help to increase HDL's while lowering LDLs. A study published in "Lipids Health and Disease" in March of 2007 found garlic supplementation increased HDL levels by 15 percent and decreased LDL and total cholesterol by 17 and 12 percent respectively.
Other Considerations
The American Heart Association recommends lifestyle changes versus supplementation alone. The largest increase to HDL levels can arise from smoking cessation, maintaining a healthy weight and exercising 30 to 60 minutes a day. Certain steroid and hormone replacement medications can also lower HDL levels, so it is important to talk to a doctor about supplement options before purchasing over-the-counter self-treatment supplements.
References
- American Heart Association: HDL and LDL levels
- Emergency Medicine TV: HDL to LDL ratio
- Mayo Clinic: Niacin
- "The Journal of Clinical Lipidology"; Serum 25-Hydroxyvitamin D is Independently Associated with High Density Lipoprotein Cholesterol and the Metabolic Syndrome in Men and Women. K.C. Mak Hi et al. July 2009.
- "Journal of Chiropractic Medicine" Vitamin C supplementation lowers serum low-density lipoprotein cholesterol and triglycerides: a meta-analysis of 13 randomized controlled trials Marc McRae; June 2008.
- "International Journal for Vitamin and Nutrition Research" Chromium yeast supplementation improves fasting plasma glucose and LDL-cholesterol in streptozotocin-induced diabetic rats.; Lai MH et. Al. Nov 2006.
