High-density lipoprotein, or HDL, is a type of cholesterol that conveys health benefits. HDL, sometimes called good cholesterol, helps keep low-density lipoprotein, or bad cholesterol, from sticking to your blood vessels and forming plaque. If you have HDL below 40 mg/dL, raising your cholesterol can lower your risk of cardiovascular disease. Niacin, also known as vitamin B-3, can help raise your HDL level.
Niacin
Harvard Health Publications reported that taking niacin raises HDL by an average of 7 mg/dL. Niacin also helps decrease LDL and triglyceride levels. The kind of niacin used to reduce cholesterol is an extended release, high-dosage formula. A study reported in September 2008 in the journal "Arteriosclerosis, Thrombosis, and Vascular Biology" used 2 g of niacin daily to raise HDL levels. This type of niacin is usually available by prescription.
Niacin and Statins
Sometimes doctors combine niacin with a statin drug. Statins lower LDL cholesterol. Lowering your LDL and increasing your HDL improves your cholesterol ratio and can further reduce your risk of cardiovascular disease. People with high total cholesterol often need to both increase HDL and decrease LDL, so a combination of drugs may be the best approach for them.
Side Effects
The most common side effect of taking niacin is flushing --- redness, tingling and itching. You may be able to lessen this side effect by taking aspirin 30 minutes before you take niacin. High-dosage niacin can also have more serious side effects, including liver damage. If you're taking niacin to raise your HDL, your doctor will probably also ask you to take blood tests periodically to make sure your liver doesn't suffer any damage.
Alternatives
Exercise can help increase your HDL, especially regular, vigorous exercise. If you smoke, quit and your HDL levels should rise. Avoid trans fats and refined carbohydrates in your diet. If you're overweight, lose weight. The "Harvard Heart Letter" reports that losing 5 to 10 percent of your body weight can raise your HDL and lower your LDL. Moderating alcohol intake to no more than one drink a day for women and one to two drinks for men can also raise your HDL.
References
- University of Maryland Medical Center: Vitamin B3 (Niacin)
- "Harvard Heart Letter"; HDL: The Good, but Complex Cholesterol; March 2010
- "Arteriosclerosis, Thrombosis, and Vascular Biology"; Extended-release Niacin Alters the Metabolism of Plasma Apolipoprotein (Apo) A-I and ApoB-containing Lipoproteins; S. Lamon-Fava, et al.; September 2008
