CONFUSION #4: How can you raise your HDL level?

It is generally harder to increase HDL than to lower total blood cholesterol or LDL. But the same measurers that lower total cholesterol and LDL frequently raise HDL levels or at least stabilize HDL while bringing down LDL, thus improving the ratio between them:

*Lose weight if you’re overweight. Not only does excess body fat raise your total blood cholesterol and HDL but it is also an independent risk factor for heart disease. On average, each 2 pounds of excess body fat contributes 1 mg/dl of total blood cholesterol. *Cut down on dietary cholesterol. It’s estimated that reducing cholesterol intake from 500 to 250 milligrams a day will lower blood. cholesterol by an average of 10 milligrams. This response is variable, however; some people may have little or no response, and others a far greater one.

*Cut down on saturated fats. A high intake of saturated fats (found notably in meats, whole milk, and cheese, as well as coconut, palm and palm kernel oil) raises both ‘blood cholesterol and LDL. Saturated fat may contribute even move to blood cholesterol levels than dietary cholesterol does. Unsaturated fats actually help lower total blood cholesterol and LDL. Exercise more. An aerobic exercise program can help lower total cholesterol and may raise HDL. *Don’t smoke. Smoking increases total cholesterol and reduces HDL.

*Avoid anabolic steroids. These hormone like drugs, used by some athletes trying to build muscle mass, lower HDL.

Consume more soluble fiber (found in oats, beans, fruits, vegetables) and fish (rich in omega3 fatty acids). These lower total cholesterol and LDL.

At least one cholesterol lowering drug (Gemfibrozil) has been shown to raise HDL incidentally,

but it has not been approved for that purpose, In any case, drug: therapy is generally considered only as a last resort, when dietary and life style changes haven’t worked. CONFUSION #5: Isn’t it dangerous to lower your cholesterol too much?

Apparently not. It seems that the more you lower the total cholesterol! level in your blood, the lower your risk of CAD.

Important studies have shown that coronary risk rises continually with increasing levels of blood cholesterol, though it doesn’t rise markedly until levels exceed 200 mg/dl. There appears to be no absolute cutoff point between safe and unsafe levels of blood cholesterol; thus many researchers believe that cholesterol levels should be as low as possible with an ideal range for adults between 130 and 190 mg/dl. Some strict vegetarians (vegans) have blood cholesterol levels in this range, with no evident adverse effects.

Questions come up about low blood cholesterol because some researchers have noted that people with certain types of cancer characteristics have low blood cholesterol levels and thus have postulated that there is a casual link. The scientific consensus, however, is that in come individuals the decrease in cholesterol may occur because still undetected malignant cells consume more cholesterol than usual. In that case, the cancer drops in blood cholesterol, not the other way around.

If your cholesterol levels decline substantially when you haven’t done anything to cause this (through diet and exercise) your doctor will want to check for any disorder that could account for the drop. But, in general, you reap only benefits by lowering your cholesterol.

CONFUSION #6: Is an elevated triglyceride level a risk?

The link between high levels of triglycerides and heart disease remains controversial. Studies of people with CAD indicate that triglyceride and HDL levels are inversely related that is, as triglyceride levels in the bloodstream fall, HDL levels rise, and vice versa. However, most researchers have found that elevated triglyceride levels are not predictive of heart disease independent of closely associated factors such as total cholesterol, HDL and obesity at least not in men over age 50, who are at greatest conorary risk to begin with.

Triglyceride levels normally range from about 50 to 250 mg/dl depending on age and sex. As people get older (and fatter) their triglyceride levels tend to rise along with cholesterol levels; women also tend to have higher levels. A level between 250 and 500 is defined as a “borderline” elevation, and over 500 as “high”. A borderline elevation doesn’t normally call for treatment in men over age 50 who have cholesterol levels in the acceptable range. However there is some evidence that for men under SO and for all women, triglyceride levels over 250 may be an independent CAD risk factor.

If your triglyceride level is elevated, your doctor will investigate various potential contributing factors, including familial metabolic disorders, diabetes obesity, a sluggish thyroid some liver and kidney diseases, excessive alcohol intake, or the use of oral contraceptives, steroids or certain antihypertensive drugs. If none of these is involved, the same measure that help lower total cholesterol and raise HDL (such as weight loss and increased exercise) will usually heIp lower triglyceride levels. One difference; you must cut out all alcohol, since it greatly stimulates the liver’s production of VLDL which carries triglycerides in the bloodstream. If your triglyceride level remains high despite these steps, your doctor may prescribe drugs especially if you also have high levels of total cholesterol and LDL.

Article extracted from this publication >>  April 28, 1989