Life style modification is one of the best ways to increase the HDL levels in the blood as well as decrease the overall cholesterol.  Higher HDL levels are associated with:

• Regular Aerobic exercise.  There is much evidence that high intensity aerobic exercise increases HDL.  Moderate intensity exercise provides many health benefits but is not quite as efficient in raising HDL.   MOVE MORE OFTEN!
• Weight loss.  It has been noted that HDL is higher in people who are lean.  (It could be that people who exercise more are lean?) In some cases it is the act of losing weight that increases the HDL.  LOSE WEIGHT!
• Smoking cessation.  HDL levels are higher for those who do not smoke and they increase when people quit smoking.    QUIT SMOKING!
• Moderate alcohol consumption.   Moderate means one drink per day for women and two drinks for mean.   There is still much controversy on this positive effect of alcohol but please note that excess alcohol is VERY detrimental to heart and health.   LIMIT ALCOHOL!
• Soy.  See article "Risk of Heart Disease Reduced by Soy" dated November 25, 2001.

Niacin, a B vitamin, has been used to increase HDL however the quantity needed to raise HDL takes this vitamin out of the supplement status and puts it into the drug category.  Possible side effects can include flushing and itching of the skin, and in some cases, liver damage.  Do not use this drug without a doctor!

Other dietary interventions that have been associated with but not scientifically proven to raise HDL are:

·        Green Tea. 

·        Co-enzyme Q 10.  This supplement is also taken for antioxidant and other health promoting properties.  

·        Flavinoid Hesparidin.  This is naturally occurring in oranges and other fruits.  

·        Fish oils, omega 3 & 6 fatty acids.   There are opposing opinions on the use of these to raise HDL.  Regardless, supplementation in pill form is not recommended, as they tend to have blood-thinning properties.  Vegetable oils and fish products provide ample supply of the essential oils.

 A diet high in processed carbohydrate foods is associated with a lower HDL levels.  Processed foods include all the “fat free” treats that we were told were healthy, white bread, sugar, cookies, cakes and crackers.   Unprocessed carbohydrate foods include whole-wheat grain products, most fruits and vegetables.   The American Heart Association recommends that fat intake be 30% of calories.  Sauté those vegetables in olive oil!

Research on the causes of heart disease is constantly expanding to include more information about the mechanism of the body.  But even as the research reveals new knowledge, one thing seems to be constant:  That a health heart is best maintained by a supply of whole, unprocessed foods in moderation, physical activity, and without the addition of pollutants such as smoke.