HDL is a common abbreviation for high-density lipoprotein, which is a fatty compound that enables cholesterol and triglycerides to be transported in your blood. The more HDL in your blood, the better, because it transports cholesterol to your liver efficiently. As such, HDL is often called good cholesterol, because high levels may lower your risk of cardiovascular disease. Health supplements, such as vitamins, minerals and essential fatty acids either raise or have no effect on HDL levels. Processed foods high in trans and saturated fats reduce HDL levels. This contributes to high cholesterol and triglyceride levels in your bloodstream.
High-Density Lipoprotein
HDL is one of five major groups of lipoproteins used to transport cholesterol and triglycerides in your blood. HDL is the smallest lipoprotein and carries about 30 percent of the cholesterol in your blood if you are healthy, according to “Functional Biochemistry in Health and Disease,” by Eric Newsholme and Anthony Leech. As a fatty compound, HDL contains some cholesterol, but it is actually a transporter of blood cholesterol. As such, blood tests measure the amount of cholesterol within HDL particles in relation to other particles, such as LDL or VLDL. HDL is considered good because it can remove cholesterol from arterial plaque and transport it back to the liver for excretion or recycling.
Benefits of High HDL
High levels of HDL reduce your risk of cardiovascular diseases such as atherosclerosis, heart attack and stroke, according to the American Heart Association. Levels greater than 60 mg/dL in your blood are considered ideal, whereas levels below 40 mg/dL are considered too low. However, while higher HDL levels are generally correlated with cardiovascular health, incremental increases in HDL offer no specific advantages or guarantees. In other words, some people with high HDL levels still die from heart attacks and stroke. As HDL levels decrease, other lipoprotein particles increase in proportion, particularly LDL, which is considered bad, because it doesn’t transport cholesterol to and from the same destinations. Through diet and supplementation you should strive for high HDL levels coupled with low LDL levels.
Supplements That Raise HDL
Dietary supplements taken for health purposes do not reduce HDL levels in your blood. They either increase HDL levels, or they are neutral and have no effect. According to “Natural Standard Herb & Supplement Reference: Evidence-based Clinical Reviews,” by Catherine E. Ulbricht and Ethan M. Basch, supplements that have proven to raise your HDL levels include oils that contain omega-3 fatty acids such as fish oil, cod-liver oil and flaxseed oil, vitamin B-3, vitamin C, magnesium and fresh garlic.
Foods That Reduce HDL
Foods rich in trans fat raise your total cholesterol and your LDL levels and proportionally reduce HDL. Hydrogenated vegetable oils are rich in trans fat and found in a variety of foods. Margarine, deep-fried foods and all heavily processed fatty foods also contain trans fats. Saturated fats can also reduce your HDL levels, although research is mixed, because saturated fats come in different lengths and have different properties. Foods high in saturated fats include all animal products, such as meats, eggs and dairy products.
References
- “Functional Biochemistry in Health and Disease”; Eric Newsholme and Anthony Leech; 2010
- American Heart Association: About Cholesterol
- “Natural Standard Herb & Supplement Reference: Evidence-based Clinical Reviews”; Catherine E. Ulbricht and Ethan M. Basch; 2005
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