home Calculators How to increase healthy cholesterol in the blood. We lower and raise. "bad" and "good" cholesterol

How to increase healthy cholesterol in the blood. We lower and raise. "bad" and "good" cholesterol

Without fats, a complete human diet is simply impossible. Despite all the benefits of lipids, they can saturate the blood with so-called bad cholesterol. It's about about saturated and various trans fats. Saturated fats come into the bloodstream from animal foods and also from some tropical plants, such as coconuts.

If we consider trans fats, they can be of natural or artificial origin. Natural fats are present in dairy products, as well as meat (from 5 to 8 percent). Artificial trans fats result from chemical treatment saturated fats. This process is commonly called partial hydrogenation.

Exactly excessive use Saturated fat becomes the main factor that ensures an increase in low-density cholesterol. It is also called bad, but it is important for the body to increase it in the blood good cholesterol, the level of which is decreasing.

To products with increased content saturated lipids include:

If a person has problems with this fat-like substance, then it is better to limit these foods and not consume them more than 5 times a month. The volume of such food should not exceed 7 percent daily dose calories. You can replace heavy meat with skinless poultry.

Every time you buy food, you must carefully read all the information on the packaging. It is important to make sure that they do not contain trans fats.

An excellent alternative would be products with reduced fat content, as well as lean fish, which can increase blood cholesterol levels, only this will be a useful component.

Switching to a healthy diet

Simply the ideal option would be to switch from foods with saturated fats to ones that contain a lot of unsaturated lipids.

It will be good to include omega-3 acids in your diet. Products high in these substances include:

fish. It could be: salmon, herring, sardines, sea bass, halibut or mackerel. These fish are rich healthy fat which helps you level up good cholesterol. Consume this sea fish It’s best to do it at least 3 times a week;
nuts. You can eat 100 g of almonds or walnuts per day. Such foods are rich in antioxidants, alpha-linolenic acid;
oils Rapeseed, olive, and soybean oil will be simply indispensable for the body. It would be great to completely replace animal fats with these vegetable fats.

Omega-3 fatty acid are not able to increase cholesterol, and also help reduce the amount of triglycerides, which prevent heart problems.

Note! At the pharmacy you can buy camelina and linseed oil. They contain many vitamins, unsaturated acids. If you consume such fats in a tablespoon before meals, this will have a positive effect on the lipid composition of human blood.

We must not forget about including foods from whole grain, vegetables and fruits.

Consumption should be avoided:

corn flakes;
white bread (especially fresh);
sweet grains.

It is important to limit the amount of food with high glycemic index, such as refined sugars and processed foods. They can cause an increase in blood glucose levels. As a result, the level of high-density cholesterol decreases, and the amount of triglycerides increases sharply. In any case, you need to know for sure.

Daily physical activity

Any physical exercise on the body they help increase good cholesterol in the body and thereby reduce the level of bad fat-like substances.

Exists medical statistics, which shows that to improve blood health it is important to exercise a significant amount physical exercise. Those people who spent more than half an hour a day and three times a week on physical exercise had better results from such therapy.

You can engage in any kind of sports. The following will be effective:

jogging;
swimming in the pool;
walking at a fast pace.

When performing any exercise, it is important to achieve burning of at least 1200 calories in 7 days. You can always find suitable activities, especially since different people the same activity cannot be shown.

If you stick to a specific schedule, you can achieve excellent results. Equally important is when exactly to conduct such classes. If you exercise daily before eating, the production of lipoprotein lipase (LPL) will be stimulated. This substance cleanses the walls of blood vessels from accumulated fat and reduces the amount of triglycerides.

Already 2 months after the start of high-quality and systematic classes, excellent results can be obtained. Not only will your figure become more toned, but your lipoprotein levels will also become more toned high density(HDL) will increase by 5 percent.

Special medical research those people who walk at least 6 thousand steps every day, as well as those who take 2 thousand steps. The first group showed an increase in LPV by 3 mg/dl.

Note! With a sedentary lifestyle, the amount of low-density cholesterol increases, which causes the development of problems with the heart and blood vessels.

Weight loss

Every extra kilos negatively affects not only well-being, but also balance different types cholesterol in the blood.

If you support your ideal weight, then the amount of low-density cholesterol will decrease, thereby increasing high-density cholesterol.

Very important for weight loss:

start eating healthy and rationally;
do not forget about daily physical activity.

If the body mass index is below 25 points, then this can be called the optimal indicator.

An excellent option would be to get into the habit of going for a walk every day. fresh air at least 30 minutes. If the treating doctor allows it, then it will be useful to visit the gym or dance classes, plus only use.

Quitting bad habits

smoking;
consumption of alcoholic beverages.

Quitting smoking cigarettes will help normalize your cholesterol levels. Already 14 days after refusal addiction, there will be positive dynamics in the blood test for cholesterol, so such a simple method, quitting smoking, really helps to increase the level of good cholesterol.

It would be wrong to assume that non-smoker completely safe. Passive smoking It can also cause problems with cholesterol, both in adults and children.

Statistics show that each pack of cigarettes smoked can reduce high-density cholesterol levels by approximately 3.5 mg/dL. As soon as a sick person gives up smoking, he will almost immediately begin to improve the condition of his blood.

People who drink alcohol in strictly moderate doses can expect an increase in HDL levels. We are talking about red wine, which under no circumstances should be abused. The maximum possible dose of wine per day is 250 ml (1 glass).

This grape drink contains special substance resveratrol, which increases good blood cholesterol.

If a person has serious problems with alcohol, then such therapy will definitely not be of benefit to him. The process of hematopoiesis, as well as the balance of good and bad cholesterol will be achieved only if you give up this bad habit.

Improving your cholesterol levels means not only lowering your levels of “bad” cholesterol (LDL, low-density lipoprotein), but also increasing your levels of “good” cholesterol (HDL, high-density lipoprotein). By improving your cholesterol levels, you can significantly reduce your risk cardiovascular diseases and stroke. Usually the body is able to produce sufficient cholesterol on its own, but cholesterol that comes into the body from food must be controlled. With a little discipline and following the recommendations given below, you can reduce your bad cholesterol and increase your good cholesterol.

Steps

Part 1

general information

What is "good" cholesterol? HDL, or high-density lipoprotein, can be called a kind of system for removing waste from the body. HDL removes bad cholesterol (LDL) from the blood, carrying it to the liver for processing. HDL helps remove inflammation and fights Alzheimer's disease.

Ask your doctor for a blood test to check your cholesterol levels. Many serious illnesses associated with high levels of bad cholesterol. High level cholesterol does not cause any symptoms, but it is harmful to health. To raise HDL levels if they are below 60 mg/dL and lower LDL levels, your doctor may recommend diet or lifestyle changes.

There are cholesterol tests that can be done at home, but these tests are not always as accurate as general analysis blood, which is done in a medical laboratory.

Calculate general level cholesterol in the blood. Good cholesterol is considered to be limited levels of LDL and increased level HDL. And although one indicator may be normal, it is useful to look at the overall picture. To calculate your total blood cholesterol level, add LDL and HDL and add 20% of your triglyceride levels.

Stop smoking. Smoking is thought to lower HDL levels. Risk of cardiovascular disease or other related diseases drops significantly within a few hours of quitting smoking. In addition, if you quit smoking, it will be easier for you to exercise, which is necessary in order to lose weight.

Part 3

Reduced low-density lipoprotein (LDL) levels

Ask your doctor if you need to take LDL-lowering medications. Due to age, disability, or other health problems, the body may be unable to regulate cholesterol levels. The optimal LDL level is considered to be below 100 mg/dL, although values between 100 mg/dL and 129 mg/dL are also considered acceptable. If your LDL level is 160 or higher, your doctor may recommend taking medications.

Statins are most often prescribed to lower cholesterol levels.
People who have adverse reactions statins, other drugs are prescribed, including cholesterol absorption inhibitors and lipid-lowering therapy.

Eat more LDL-lowering foods. Try to eat more oatmeal, whole grains, and fiber-rich foods. Brazil nuts, almonds and hazelnuts may lower LDL levels. Since nuts can be a great snack option, it's easy to add them to your diet.

Limit your intake of saturated and trans fats. Saturated fats and trans fats are doubly bad fats as they lower HDL levels and raise LDL levels. Try to replace saturated and trans fats good fats(see above) to reduce bad cholesterol levels.
- TO saturated fat include butter, lard, whipped cream, coconut and palm oils.
- Trans fats are found in partially hydrogenated oils, margarine, and noodles. instant cooking and fast food.
Replace high-calorie drinks with water or green tea. Water gives the body everything it needs, it does not contain sugar, which increases LDL levels, and green tea contains substances that reduce the level of “bad” cholesterol. And although research is still ongoing, today many doctors and scientists say that coffee can increase cholesterol levels.

Correcting cholesterol levels means for your heart health lowering levels of triglycerides, "sticky" LDL cholesterol (low-density lipoprotein - bad cholesterol) and increasing protective HDL cholesterol (high-density lipoprotein - good cholesterol). For every 1% reduction in LDL cholesterol, cardiovascular risk can decrease by about 1%. However, for every 1% increase in HDL cholesterol, cardiovascular risk can decrease by 2% to 4%. HDL is also believed to exhibit anti-inflammatory properties. (Circulation 2004;109:III20-26)

Thus, reducing triglycerides and LDL cholesterol is desirable, but increase in HDL may be even more useful. Inflammation (or stickiness of LDL cholesterol) appears to be a higher risk factor than simply elevated LDL levels (Circulation. 2003;107:363). Half of all heart attacks occur in people with normal level cholesterol. Inflammation can be detected by a highly sensitive blood test called C-reactive protein. Reduced level C-reactive protein (<1.0) говорит об уменьшенном риске сердечно-сосудистых заболеваний (а также диабета и рака). Повышение ЛПВП и уменьшение воспаления в крови серьёзно защищает здоровье сердечно-сосудистой системы.

1. Take more Omega-3 and CoQ10

Take a fish oil supplement with food daily to raise HDL and lower LDL, triglycerides, and C-reactive protein. The American Heart Association recommends 2 - 4 grams (2000 - 4000 mg) DHA + EPA (omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid) daily to lower triglycerides, and 1 gram (1000 mg) DHA + EPA daily for protection of the cardiovascular system.

Also, make an effort to consume more wild salmon and sardines, as they contain almost no mercury and are rich in healthy omega-3 fatty acids. Sockeye salmon (red salmon) is virtually non-farmed and also contains more astaxanthin than other salmonids. Eating fatty ocean fish, as well as fish oil supplements, also reduces the risk of depression and helps with arthritis.

Taking 90 mg of CoQ10 daily has been shown to increase available DHA levels in the blood by 50%. Please note that statins and red yeast rice supplements may deplete the body's stores of CoQ10. (J Clin Pharm. 1993;33(3):226-229.).

2. Eat more avocados, nuts and seeds, and extra virgin olive oil

These foods are rich in phytosterols (also known as plant sterols), naturally found in plant foods, which have been shown to effectively regulate cholesterol levels. Phytosterols can also be taken in supplement form.

Avocados contain the highest levels of a phytosterol called beta-sitosterol. Eating at least half an avocado daily for 3 weeks can help reduce total cholesterol by 8% (compared to 5% on a low-fat diet), lower triglycerides and increase the LDL/HDL ratio by 15%. In one study, avocados reduced LDL cholesterol by 22%. Avocado contains about 76 mg of beta-sitosterol per 100 g (about 7 tablespoons). Sesame seeds, wheat germ and brown rice bran contain the highest amounts of total phytosterol per 100 g (400 mg), followed by pistachios and sunflower seeds (300 mg), pumpkin seeds (265 mg), pine nuts, flax seeds and almonds ( 200 mg). 2 ounces (56 g) of almonds per day reduces LDL by 7% and increases HDL by 6%. (J Nutrition. 2002;132:4.)

Olive oil contains about 22 mg of phytosterols per tablespoon (150 mg per 100 g). Replacing saturated fats with the monounsaturated fats found in olive oil can lower LDL cholesterol by as much as 18%. Olive oil (especially unfiltered) relaxes the endothelial wall after eating and reduces inflammation. In one study of volunteers, olive oil increased HDL cholesterol by 7% despite high consumption of high glycemic index foods. Rice bran and grape seed oils also showed improvements in the LDL/HDL ratio.

3. Eliminate trans fats (hydrogenated or partially hydrogenated oils) from your diet.

Trans fats are found in coffee creamer, whipping cream, most margarines, popcorn and fried foods, as well as many processed foods and most fast foods. Trans fats raise LDL levels and lower HDL.

In one review, reducing calories from trans fat by 1% per day reduced the risk of heart disease by at least 50%. This means that on a daily 2,000-calorie diet, removing 20 calories from trans fat (or just 2 grams) would have a dramatic impact. Remember that you can still read "free of trans fat" on the label if the product contains less than 0.5 grams per serving. So look for the words "hydrogenated" or "pasting fat" in the ingredient list. Even small amounts of trans fats significantly contribute to the development of inflammation, diabetes, cancer and the risk of cardiovascular disease.

4. Get More Magnesium

Increase your intake of magnesium-rich foods such as pumpkin seeds, wheat germ, salmon, soy and whole grains. Endothelial cells (the lining of arteriolar walls) in a magnesium-deficient environment absorb smaller amounts of hydrogenated oils. And it is estimated that about 70% of people in the United States are magnesium deficient.

Magnesium is a neuromuscular relaxant. It also helps repair damaged muscles, absorb calcium, lower blood pressure, and reduce the severity and frequency of migraines by about 40%. One review found that magnesium actually acts like a statin, lowering LDL and raising HDL, but without the side effects. (AJCN 2004; 23.5,501S-505S.) Because it is water soluble, consider getting magnesium through diet or supplementation at a rate of about 250 mg twice daily (with or without calcium).

5. Eat less sugar.

Reducing the consumption of glycemic index foods for more than one week (to an average of 46 versus 61 on a 100-point sugar scale) has been shown to increase HDL cholesterol by 7%. One study demonstrated 3 times higher levels of C-reactive protein in women with the highest glycemic load compared to those with the lowest (AJCN 2002; 75, 3, 492-498). Blood sugar surges coat red blood cells and blood vessel walls with sugar, increasing stickiness (glycosylation).

6. Increase your soluble fiber intake and add prebiotics and probiotics to your diet

Oats and oat bran, brown rice bran, peas, legumes (especially soybeans), lentils, flaxseeds, okra and eggplant are good sources of soluble fiber. Oat bran (100 g per day) reduces LDL cholesterol by 14% in men with hypercholesterolemia (AJCN 1981; 34:824-9).

Indigestible but fermentable fibers that increase levels of certain beneficial bacteria (called probiotics) in the colon are called prebiotics (eg, inulin, fructooligosaccharides, or soy oligosaccharides). Inulin supplementation to a moderate-carbohydrate, low-fat diet improved plasma lipid composition by reducing hepatic lipogenesis and plasma triacylglycerol concentrations (AJCN 2003; vol 77, 3.559). Probiotics can lower LDL (5 to 8% for Lactobacillus acidophilus and bifidobacterium longum strains) and increase HDL by as much as 25% when used with prebiotics such as oligofructose or inulin. (Eur J Clin Nutr 2000;54:288-297; Eur J Clin Nutr 2002;56(9):843-849.)

7. Take Vitamin D3

Vitamin D, our sunshine vitamin, has been recognized as essential for many reasons, and high doses have proven to be much less toxic than previously thought. Recent studies have found that even a small daily dose of 500 IU of vitamin D helped reduce C-reactive protein levels by 25% in seriously ill patients and significantly increase HDL cholesterol in some patients. Increased levels of vitamin D are associated with a reduced risk of death from all causes, including cardiovascular disease. Milk contains 100 IU of vitamin D per 8 ounces (approximately 230 ml); Sockeye salmon - about 675 IU of vitamin D3 per 100 g (3 ½ oz.). Direct sunlight on a sunny day through bare skin (without sunscreen) can produce 10,000 - 20,000 IU, but most people living in the US appear to have insufficient levels of vitamin D3 (even in the southern US). Many research scientists today recommend that we start with a daily intake of 2000 IU of vitamin D3, then, 2-3 months later, screen the blood for 25-(OH) vitamin D levels, and, depending on the results, carry out further correction.

Do not take vitamin D supplements without a doctor's supervision if you have sarcoidosis, liver disease, kidney disease, or parathyroid disease. (AJCN 2006 Jul;84(1):18-28).

8. Eat more blue, purple and red fruits

Polyphenols from blueberries, pomegranates, cranberries, red grapes, and unfiltered extra virgin olive oil help increase HDL. Eating about 5 ounces of berries, puree, or nectar daily (blueberries, lingonberries, black currants, strawberries, raspberries, and chokeberries) for 8 weeks increased HDL cholesterol by 5%. (AJCN. 2008 87:2, 323-331.) After drinking 6 ounces (170 g) of pure cranberry juice daily for 1 month (usually diluted with 3 parts water), HDL increased by 10% (Vinson JA ). Cranberry juice increases plasma antioxidant levels and HDL cholesterol. Study presented at the 225th National Meeting of the American Chemical Society, 3/24/03.)

This corresponds to an approximately 20-40% reduction in the risk of cardiovascular disease. Consider taking unsweetened cranberry juice mixed with pomegranate, red grapes, and/or blueberry juice. Red wine, in this case, has a slight disadvantage, since the increase in HDL with red wine does not include the most beneficial subtype of HDL -2B. Alcohol can also raise triglyceride levels, but red grape skins and possibly crushed grape seeds may lower cholesterol. The effect of grape seed extract is similar to that of picogenol; both can lower blood cholesterol. Because alcohol also contributes to hypertension, liver disease, breast cancer, weight gain, addiction and accidents, the American Heart Association does not recommend wine for cholesterol management. Resveratrol, found in red wine, red grapes, peanuts and photi (Chinese herb), can be used as a supplement to achieve the same benefits.

9. Try something new

Increase HDL by taking niacin (niacin), dark chocolate (minimum 70% cocoa mass), curcumin (turmeric extract), kale juice or hibiscus tea. Move calcium from arterial plaque to bones with vitamin K2. Reduce LDL and your risk of cancer with oriental mushrooms (cooked for at least 5 minutes).

10. Exercise more, relax and laugh

Exercise reduces inflammation, increases HDL, helps insulin control blood sugar, and reduces stress. Staying physically fit (at least 30 minutes of exercise 4 to 5 times a week or walking more than 130 minutes a week) reduces the risk of death from cardiovascular disease by about 50%, regardless of cholesterol levels (Circulation. 2005;112:1478- 1485).

Seniors who were predominantly sedentary and exercised for 30 minutes 3 times a week for 6 months reduced their C-reactive protein levels by 15%, the same amount as statins. (Arteriosclerosis, Thrombosis, and Vascular Biology. 2004;24:1874). Exercise also raises HDL-C levels. (Arch Int Med. 1995; 155; 415-420.)

Relaxation and laughter also help. In rabbits fed an atherogenic diet (a diet that promotes the development of atherosclerosis), atherosclerosis was reduced by 60% when the students assigned to feed them also petted the animals. (Science. 1980; 208: 1475–1476.). Those with heart failure and mild depression were 44% more likely to die within 5 years than those without depression. Patients with a first heart attack who were assigned to watch comedy or comedy for an hour every day had 5 times fewer repeat heart attacks in the following year. Laughter increases blood flow, lowers blood pressure and stress hormones.

Note: Lowering your cholesterol levels too much may increase your risk of depression, aggression, and brain hemorrhage. Cholesterol is needed by brain cells, for memory, to fight infections and cancer (and to produce hormones, as well as vitamin D). The key is to reduce inflammation and cholesterol oxidation through healthy eating, exercise and relaxation, as well as raising healthy HDL cholesterol.

HDL (high-density lipoprotein, HDL) is often referred to as “good” cholesterol because it helps remove “bad” cholesterol from the body and is essential for many vital processes in our body. Research has proven that lowering LDL (low-density lipoprotein) cholesterol levels reduces the risk of developing cardiovascular disease. Read on to find out how you can naturally increase your HDL cholesterol levels.

What is HDL cholesterol

High-density lipoproteins (HDL) are one of the classes of lipoproteins in blood plasma. They are capable of transporting fat molecules (lipids) throughout the body. HDL is often called “good” because it promotes the degradation of another class of lipoprotein, LDL (low-density lipoprotein), which contributes to heart disease.

HDL differs from LDL in its higher density because it contains a higher percentage of protein and lipids.

HDL also plays an important role role in reducing oxidation and inflammation, improve the functioning of body cells and the immune system, increase insulin sensitivity, and may protect us from the development of neurodegenerative diseases.

HDL cholesterol is synthesized in the liver and passes from the small intestine into the blood, where it quickly picks up particles of excess cholesterol and returns it back to the liver to reduce cholesterol in the blood. This is why adequate and healthy amounts of HDL are associated with a reduced risk of disease due to high cholesterol levels.

The Harm of "Bad" LDL Cholesterol Depends on Particle Size

Types of lipids

HDL is just one class of lipids, or fatty molecules, that are found in our blood. Other lipids circulating in the blood include low-density lipoproteins (LDL), very low-density lipoproteins (VLDL), and triglycerides.

LDL transports cholesterol throughout the body, while HDL binds excess unused cholesterol and returns it back to the liver for disposal. VLDL is formed in the liver and, entering the blood, is converted there into LDL.

For some diseases such as diabetes And sickle cell anemia, high-density lipoprotein (HDL) levels may become abnormal and contribute to the development of general inflammation. In these cases, very high HDL levels may be harmful rather than beneficial.

A study of 767 non-diabetic patients who had recently had a heart attack found that those with very high levels of HDL also had high levels of HDL, which did not help but increased the risk of heart disease.

What reduces HDL levels

There are genetic reasons for reducing HDL, but it is worth paying attention to the possibilities that can be controlled and bring HDL to a healthy norm.

Consumption of artificial trans fats

Artificial trans fats, found in margarine and many processed foods, are inflammatory and harmful to our health.

A study of 27 young women found that consuming partially hydrogenated soybean oil resulted in a 10% reduction in HDL levels compared to consuming palm oil.

A study of 40 healthy adult women compared the effects of consuming trans fatty acids from natural sources with the effects of consuming industrial fats. The result of this comparison was the conclusion that industrially produced trans fats contributed to a decrease in the amount of HDL in the blood.

Smoking

Cigarette smoking has undoubtedly been shown to be a significant factor in increasing the risk of heart disease. Smoking cigarettes reduces high-density lipoprotein (HDL) levels, and cigarette smoke itself can directly damage the HDL molecule, making it impossible for the molecule to protect the heart and blood vessels from cholesterol and inflammation.

Diseases

Several health disorders that fall under the category of metabolic syndromes are associated with low levels of HDL in the blood. Such violations include - type 2 diabetes, central obesity(excess belly fat), and high levels.

In addition, most autoimmune diseases: lupus erythematosus, psoriasis, as well as periodontal disease and any infectious diseases reduce HDL levels.

Ways to Increase HDL Cholesterol

Olive oil in nutrition

Saturated fats, found in dairy products and fatty meats, increase LDL and HDL levels in the blood. Replacing these saturated fats with “healthy fats” (polyunsaturated or monounsaturated fats from nuts, seeds, avocados, vegetable oils) has been shown in studies to help lower LDL levels.

Numerous studies have also shown that supplementing your diet can help lower total cholesterol and increase high-density lipoprotein (HDL) levels. Olive oil contains antioxidants called polyphenols, which are responsible for its cardiovascular protective properties.

Olive oil also improves cholesterol profiles by improving the ability of HDL to properly interact with cholesterol. A study conducted on 26 healthy volunteers suggests that olive oil (25 ml/day or 2 tablespoons) improves cholesterol levels by increasing the production of ABCA1 and ABCG1 proteins, necessary for the transport of fats across cell membranes.

Olive oil also helps enhance the anti-inflammatory properties of HDL. Another study of 20 healthy adults found that drinking 25 ml of extra virgin olive oil per day for 12 weeks increased the amount of protein associated with HDL (paraoxonase 1), which helps HDL exert its anti-inflammatory properties.

Eggs in the diet

A small study of 28 obese people found that a low-carb diet supplemented with 3 eggs a day increased high-density lipoprotein (HDL) levels by 25%. Including eggs in the diet helped reduce the risk of developing metabolic syndrome. And this effect was more pronounced in obese people.

In another study of 15 obese people, 3 chicken eggs a day also increased HDL (“good” cholesterol) levels by 52%. However, this second study was sponsored by the American Chicken Egg Association.

Another study involving 42 elderly men and women demonstrated that 3 chicken eggs per day increased HDL cholesterol by 23%.

And a study of older adults taking statins and eating 4 eggs a day concluded that these people experienced a 5% increase in HDL levels over 5 weeks without an increase in LDL (“bad” cholesterol).

Reducing carbohydrates in the diet

Numerous studies demonstrate that reducing carbohydrates and increasing healthy fats in your diet can provide many health benefits, including lower blood sugar levels, weight loss And improved insulin sensitivity. Another big benefit of this diet is the increase in high-density lipoprotein (HDL).

In a randomized controlled trial of 115 obese adults with type 2 diabetes consuming less than 50 g. carbohydrates per day, as a result of weight loss, there was an increase in HDL cholesterol levels almost 2 times higher than in those people who did not switch to such a diet.

Overweight people with diabetes (194 people in total) followed a low-carbohydrate diet for 12 months in a randomized trial. At the end of these 12 months, these people had an increase in HDL in their blood, which did not occur in those subjects who simply followed a Mediterranean diet without reducing the amount of carbohydrates.

In a prospective study, 22 obese adults with metabolic syndrome followed a “Spanish Mediterranean ketogenic diet” for 12 weeks. The long-term result of this diet was an increase in HDL levels in their blood, as well as the fact complete cure of their metabolic syndrome.

Another cohort study studied 64 obese adults for 56 weeks who were on medication for 56 weeks. The result of this experiment was an increase in HDL levels and a decrease in total cholesterol levels along with a decrease in HDL (“bad” cholesterol).

Fruits and vegetables with anthocyanins

In one experiment, 58 adults with diabetes were given 160 mg of anthocyanin concentrate twice daily for 24 weeks, which resulted in a 20% increase in HDL cholesterol.

Another study of 120 patients with high cholesterol showed a nearly 14% increase in HDL cholesterol after 12 weeks of anthocyanin supplementation (160 mg, twice daily).

A study involving 18 obese men and women for 12 weeks examined the effects of regular endurance training on HDL levels. As a result of the experiment, an increase in HDL in men and a favorable shift in HDL fractions in women was recorded. The important thing is that no diets were followed.

The result of regular physical activity for 12 months: an increase in HDL and a decrease in LDL along with total cholesterol.

Another study (prospective observation) of 200 men found that an increase in HDL occurred with regular endurance training. However, the most significant positive changes occurred in patients who had high levels of harmful triglycerides in the blood and had a large amount of fat in the abdominal cavity (abdominal obesity).

Weight loss

Many studies have shown that (losing weight), regardless of the diet used, necessarily increases the level of HDL (“good” cholesterol). A study of 3,480 Japanese adults showed that losing 3 kg of weight resulted in an average increase in high-density lipoprotein (HDL) levels of 4 mg/dL.

Reducing alcohol consumption

A study of 2,473 men and 1,530 women found that moderate (no more than 1-2 drinks per day, where the drink is 200 ml of wine or beer, but not spirits) alcohol consumption showed higher levels of HDL cholesterol.

Adding coconut oil

Several studies have found that consuming edible coconut oil (usually about 2 tablespoons per day) can raise HDL levels more than other types of fat. Coconut oil also helps lower the LDL to HDL ratio, which can reduce the risk of heart disease.

Oily fish in the diet

There are conflicting reports about the effect of consuming oily fish or fish oil supplements on HDL cholesterol levels. Some studies have noted an increase in HDL when participants consumed large amounts of fish, but the effects were minimal, and other studies have found an increase in HDL in response to increasing the amount of fish in the diet or taking supplements.

Medicines

Note: When writing this section, we do not recommend these medications for use. We are simply providing information that is available in the scientific literature. Please discuss your medications with your doctor.

Statins

Statins can lower LDL cholesterol and increase HDL cholesterol. However, whether this actually has a significant impact on the risk of developing cardiovascular disease is still unclear.

A meta-analysis of 12 large studies, including more than 26,000 patients, found that changing blood cholesterol levels with drugs has no beneficial effects, as people do not reduce their risk and remain at high risk of heart disease.

Statins increase the risks of diabetes and insulin resistance (http://diabetes.diabetesjournals.org/content/63/11/3569)

Fibrates (alpha-agonists) or thiazolidinions

Health Dangers of Low HDL Cholesterol

The biggest risk of low high-density lipoprotein (HDL) levels is the development of cardiovascular disease. There is a large body of evidence that demonstrates the protective effect of HDL: approximately 30% of patients with heart disease have normal total blood cholesterol levels, but only reduced HDL levels highlight the important role this molecule plays in protecting the heart. HDL (“good” cholesterol) also plays an important role in the functioning of the immune system. A large prospective population study of 20,000 adults found that people with very low HDL levels showed a 75% increased risk of infectious diseases . I wonder what Those people who had very high levels of high-density lipoprotein (HDL) had a 43% increased risk of infectious diseases, compared with people with “normal” levels.

Additional Information

The main problem in interpreting the results of studies on HDL is that it is difficult to determine how much of a role other factors play. For example, if there is an association between young men who eat a low-fat diet and also have high levels of HDL cholesterol, it is also possible that the same men do not smoke and exercise regularly. Additionally, many of these studies are self-report and participants do not always answer truthfully.

It is generally assumed that increasing dietary cholesterol intake will also increase blood cholesterol levels and, over time, lead to heart disease. While this is partially true, it is important to note that only 25% of blood cholesterol comes from food. The remaining 75% of cholesterol in the blood is synthesized by the body, and this is largely controlled by genetics.

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Many people have heard about such a disease as atherosclerosis. This pathology, dangerous to life and health, is associated with metabolic disorders and increased concentrations of cholesterol in the body. Today, atherosclerosis and the cardiovascular complications it causes are one of the main health problems.

Much less often during the examination, a downward deviation of the analysis is observed. What this might be connected with, how to increase the level of cholesterol in the blood and whether this should be done: let’s try to figure it out.

Low cholesterol: is it a problem?

So, cholesterol (cholesterol) is a fat-like substance. In chemistry it is classified as a lipophilic fatty alcohol. This organic compound is part of the cytoplasmic membranes of all cells of living organisms, and is also involved in the synthesis of some biologically active substances. Among the functions of cholesterol are:

strengthening cell walls: giving them additional firmness and elasticity;
control over cell permeability, preventing the penetration of certain toxic and toxic substances into it;
participation in one of the key moments in the synthesis of adrenal hormones - sex hormones, glucocorticosteroids, mineralocorticosteroids;
participation in the processes of synthesis of bile acids and vitamin D in hepatocytes.

According to research, the body contains about 200 g of cholesterol in total. 80% of this amount is produced from endogenous lipids in the liver, and only 20% comes from animal foods (meat, poultry, fish, milk and dairy products).

In the blood, cholesterol is not transported independently (since it is almost insoluble in water), but with the help of specialized carrier proteins. Such protein-fat complexes are called lipoproteins (LP). Depending on the ratio of the protein and lipid parts in the composition of the drug, the following are distinguished:

VLDL (very low density) is a large fraction of cholesterol, the diameter of which reaches 35-80 nm. Rich in triglycerides and low in protein;
LDL (low density) is a complex consisting of a large amount of cholesterol and one apolipoprotein molecule. Diameter – 18-26 nm.
HDL (high density) is the smallest fraction of cholesterol with low lipid content. Its diameter does not exceed 8-11 nm.

VLDL and LDL are large, filled with fat molecules. Moving along the bloodstream, they can “lose” part of the cholesterol and triglycerides, which are subsequently deposited on the walls of blood vessels in the form of plaques, causing atherosclerosis. Therefore, such protein-lipid fractions are called atherogenic. Often in the literature you can find their unofficial name -.

HDL, on the other hand, contains almost no cholesterol. Moving through the vessels, it can capture molecules of “lost” fat, preventing the formation of atherosclerotic plaques. For its ability to cleanse blood vessels, HDL is often called “good” cholesterol.

If total cholesterol increases due to the “bad” fractions, the person will probably soon be diagnosed with atherosclerosis. But the increase in HDL concentration in tests is even welcomed by doctors: this means that the body has its own powerful weapon against the formation of cholesterol plaques. High HDL in the blood is the key to a healthy cardiovascular system.

Thus, it is worth increasing cholesterol in the blood only due to its beneficial fractions: we will look at how to do this below.

Causes of decrease in blood levels and consequences

According to statistics, low cholesterol is much less common than high cholesterol. Meanwhile, its insufficient content also negatively affects health.

The generally accepted level is 3.2-5.5 mmol/l. Deviation of test results downward is called hypocholesterolemia. The probable causes of this condition are:

hypoproteinemia – diseases accompanied by a decrease in protein production in the body;
liver cirrhosis/cancer;
thyrotoxicosis;
malabsorption syndrome - a violation of the processes of food absorption in the intestines;
anemia - vitamin B12 deficiency, sideroblastic, hereditary (for example, thalassemia);
extensive burns of ll-lV degree;
rheumatoid arthritis;
prolonged fasting;
overdose of cholesterol-lowering drugs.

Minor hypocholesterolemia has no obvious clinical manifestations and can even be considered as a sign of a low risk of developing atherosclerosis. Occasionally, patients may complain of muscle weakness, decreased appetite and sexual activity. Health problems begin when the test result reaches 1.5-2 mmol/l. Manifestations of hypocholesterolemia in this case include:

psycho-emotional disorders: severe depression, suicidal thoughts;
hemorrhagic stroke is an acute, life-threatening condition manifested by sudden bleeding in the brain;
osteoporosis;
problems in the gastrointestinal tract: chronic constipation followed by diarrhea;
obesity;
endocrine disorders: diabetes mellitus, hypo-/hyperthyroidism;
dysmenorrhea, infertility in women.

How to improve: an integrated approach to solving the problem

Thus, it is necessary to increase cholesterol levels in two cases:

With severe hypocholesterolemia.
For disorders of fat metabolism in the body, in which there is a decrease in the antiatherogenic (“good”) fraction of cholesterol – HDL.

Like any other disease, a disorder of fat metabolism in the body can only be treated with an integrated approach. Compliance with all principles of therapy will allow you to achieve good results and normalize HDL levels in a few months.

If critically low cholesterol levels are associated with any disease, the first stage of treatment for hypocholesterolemia includes drug or surgical correction of the pathology.

Switching to a healthy diet

Diet is the main stage in the treatment of lipid metabolism disorders. Dietary principles for increasing HDL include the following recommendations.

You can increase the level of “good” cholesterol with the help of dietary supplements containing omega-3 fatty acids - fish oil, krill oil, green mussel oil.

Daily physical activity

An active life is another important stage of treatment, which will help increase the level of “good” cholesterol and reduce the concentration of “bad” cholesterol. Physical activity can be different, the main thing is that it is carried out regularly and is agreed with the attending physician. Sports recommended for dyslipidemia include: swimming, race walking, yoga, Pilates, dancing, horseback riding.

In cases of severe metabolic disorders, cardiovascular diseases and poor physical fitness of the patient, activity should be expanded gradually. Doctors recommend walking more, going up and down stairs. In the future, the load can be increased.

In addition to normalizing metabolism and having a beneficial effect on cholesterol levels, playing sports:

strengthen the muscle corset, normalize the functioning of the musculoskeletal system;
increase immunity and overall vitality;
increase the strength and endurance of the body;
help reduce body weight: in an hour of intense training you can spend up to 500-600 kcal;
improve mood and save from mild blues and even depression;
relieve insomnia, help to cope with stressful situations faster;
improve blood circulation in peripheral arteries, which is also an excellent prevention of atherosclerosis.

Losing weight and giving up bad habits

Losing body weight is another condition for correcting dyslipidemia. By eating right and regularly maintaining normal physical activity, the patient can achieve excellent results. Remember that losing 1-2 kg per month is considered optimal.

Bad habits not only take over a person’s mind, causing addiction, but also negatively affect their overall health. For example, regular intake of nicotine into the body provokes a decrease in HDL levels, narrowing of peripheral vessels, as well as damage to their endothelium. All this becomes prerequisites for the formation of new atherosclerotic plaques, even with a relatively low concentration of LDL in the blood. Quitting smoking will increase the level of anti-atherogenic lipids by 10%, and reduce the risk of developing atherosclerosis by 25%.

According to statistics, alcohol abuse also negatively affects the level of “good” cholesterol. To increase its concentration in the blood, it is recommended to completely stop taking it.

Compliance with the above recommendations will increase the initial level of “good” cholesterol by 40-50% of the original level. This will significantly reduce the risk of cardiovascular pathology and protect human blood vessels from atherosclerotic plaques.