High density lipoprotein, or HDL, cholesterol is known as the good form of cholesterol because its function is to bring used and excess cholesterol back to the liver for recycling. In this way, HDL lowers levels of low density lipoprotein, or LDL, cholesterol, which is the type of cholesterol that is involved in arterial plaque formation and heart disease. According to "An AARP Guide: Living With Heart Disease," the best ways to raise your HDL levels are through exercise, weight loss and moderate alcohol consumption. Certain nutrients have also been shown to help bring up HDL levels.
Niacin
Niacin, vitamin B3, exerts a variety of cholesterol-improving effects, including raising HDL levels, lowering LDL levels and decreasing arterial plaque formation, according to osteopath Zina Kroner, author of the book "Vitamins and Minerals: Fact Versus Fiction." Many of niacin's cholesterol effects take place in the liver, where niacin inhibits triglyceride synthesis and also inhibits an enzyme that breaks down HDL cholesterol. Kroner goes on to assert that niacin is the most effective medication available for raising HDL cholesterol levels. By supplementing with niacin, you may experience HDL increases by as much as 35 percent. Doses of 500 mg per day are used for managing high cholesterol.
Selenium
Selenium raises HDL cholesterol and also increases levels of the antioxidant glutathione, according to naturopath Mark Stengler, as quoted in the book "Alternative Cures," by Bill Gottlieb. Look for a multivitamin that contains 200 mcg. Zinc and copper also increase HDL, in addition to reducing levels of LDL cholesterol. Include 30 mg of zinc and 2 mg per day of copper for cholesterol management, according to naturopath Amy Rothenberg.
Cordyceps
Herbs that raise HDL levels include artichoke leaf extract, cordyceps -- a type of fungus, guggul and wild yam, according to certified nutritional consultant Phyllis Balch, author of the book "Prescription for Herbal Healing." Balch recommends 1,500 mg of artichoke leaf per day, noting that it may take at least six weeks to see results. Cordyceps can be supplemented at doses of 1,000 mg per day and guggul, also known as myrrh, at 25 mg three times per day. Take wild yam according to the directions on the product you choose.
Omega-3 Fatty Acids
Omega-3 fatty acids from fish oil have been found to provide a number of benefits to heart health, including lowering blood pressure, decreasing triglycerides and increasing HDL levels, according to the University of Maryland Medical Center. Two servings of fish per week can decrease plaque buildup in your arteries and decrease stroke risk by as much as 50 percent.
References
- "Vitamins and Minerals: Fact Versus Fiction"; Zina Kroner; 2011
- "Alternative Cures: More Than 1,000 of the Most Effective Natural Home Remedies"; Bill Gottlieb; 2008
- "Prescription for Herbal Healing; Phyllis A. Balch; 2002
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "An AARP Guide: Living With Heart Disease"; Larry Katzenstein; 2007
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