BUZZOYO November 2019

HEALTH
BUZZOYO NOV 2019
While cholesterol is a complex substance, most of us are familiar with two of its primary
components: LDL (bad cholesterol) and HDL (good cholesterol).
So far, both doctors and their patients have focused on reducing LDL cholesterol as a key part of
their treatment regimen. However, new research at Baylor College of Medicine shows that having
too little HDL cholesterol may be more damaging and may even be more predictive of
heart disease than LDL.
“Even if their total cholesterol and LDL levels are normal,
people with reduced levels of HDL have an increased risk
of early coronary artery disease,”
says Richard N. Fogoros, M.D.
SOME GOOD NEWS
Even a slight increase in HDL goes a long way.
It’s estimated that for every 1 mg/dl increase in HDL
cholesterol, there is a 2% to 4% decrease in your risk of
coronary heart disease.
How to Raise Your ‘Good’
Cholesterol Levels
- Dr. Suresh Shottam
Should you use drugs to raise HDL cholesterol?
Drug therapy has been less successful at raising HDL
than at reducing LDL cholesterol. Statins in particular,
are often quite poor at increasing HDL levels. While
some newer statins may increase HDL, these drugs
might not be good for people whose LDL cholesterol
and total cholesterol levels are normal because, while
raising the HDL, the drug will lower normal LDL and
total cholesterol levels.
Before resorting to drugs, first try these proven,
natural methods…
Exercise:
Aerobic exercise and strength training can
increase your HDL if done correctly and regularly.
Maintain optimal body weight:
Obesity can increase LDL cholesterol levels while
reducing HDL. Losing weight can help
increase HDL.
Don’t eat ‘trans fats’:
Avoid these unhealthy, artery-clogging fats found
in margarine, vegetable shortening, fried foods like
French fries and fried chicken, doughnuts, cookies,
pastries and crackers.
Eat more monounsaturated fats:
Increase intake of fats such as olive oil, homemade
peanut butter, avocados, etc.
Eat soluble fiber:
Found in apples, oranges, berries, seeds, nuts, oat
bran, vegetables, etc.
Reduce refined carbohydrates:
Like white sugar, white flour and white rice.
Feast on raw onions:
Half a raw onion a day may raise HDL levels by as
much as 30%.
Alcohol:
One or two drinks a day may help to increase HDL
levels. An ideal choice is red wine which is rich
in antioxidants.
WARNING:
More than one or two drinks will do more harm than
good. Be smart about alcohol…if the shoe doesn’t fit,
don’t wear it!
Do NOT go on an ultra low-fat diet:
Too little fat can be as bad as too much fat in
your diet (by creating a deficiency in essential
fatty acids). Low-fat diets have been linked to
significant reductions in HDL cholesterol. For best
results, eat a variety of healthy fats and avoid the
bad ones like ‘trans fats’.
Quit smoking:
This will increase your HDL levels.
Consider taking niacin:
Several studies have found that niacin (vitamin
B3) can increase HDL by 30% while lowering total
cholesterol by 10% to 25%.
Get lots of omega-3:
This essential fatty acid, found in fish, flaxseed
and walnuts, can dramatically increase
HDL cholesterol.
Increase your HDL levels by using some or all of
the above methods. Strive for a HDL level above
60.
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