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I just ran a blood-test and my HDL-level is in the lower range of normal, due to steroid-use. Are there any ways to raise your HDL-level? Supplements, foods etc...
Raising HDL-level?
- Thread starter BigBastard
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needtogetaas
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Aerobic exercise. Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 - 30 minutes at a time) increases the HDL levels.
Lose weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels.
Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels. (This is the only advantage I can think of that smokers have over non-smokers - it gives them something else to do that will raise their HDL.)
Cut out the trans fatty acids. Trans fatty acids are currently present in many of your favorite prepared foods - anything in which the nutrition label reads "partially hydrogenated vegetable oils" - so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels. Click here for a quick and easy review of trans fatty acids and the heart.
Alcohol. With apologies to the American Heart Association, which discourages doctors from telling their patients about the advantages of alcohol: one or two drinks per day can significantly increase HDL levels. More than one or two drinks per day, one hastens to add, can lead to substantial health problems including heart failure - and there are individuals who will develop such problems even when limiting their alcohol intake to one or two drinks per day. Click here for a quick and easy review of alcohol and the heart.
Increase the monounsaturated fats in your diet. Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.
Add soluble fiber to your diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used.
Lose weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels.
Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels. (This is the only advantage I can think of that smokers have over non-smokers - it gives them something else to do that will raise their HDL.)
Cut out the trans fatty acids. Trans fatty acids are currently present in many of your favorite prepared foods - anything in which the nutrition label reads "partially hydrogenated vegetable oils" - so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels. Click here for a quick and easy review of trans fatty acids and the heart.
Alcohol. With apologies to the American Heart Association, which discourages doctors from telling their patients about the advantages of alcohol: one or two drinks per day can significantly increase HDL levels. More than one or two drinks per day, one hastens to add, can lead to substantial health problems including heart failure - and there are individuals who will develop such problems even when limiting their alcohol intake to one or two drinks per day. Click here for a quick and easy review of alcohol and the heart.
Increase the monounsaturated fats in your diet. Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.
Add soluble fiber to your diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used.
It's Genetic. Statin drugs will put your LDL, tris, etc in the dirt. But they don't do shit for HDL.
So take 2000/mg niacin ED. And Red Rice yeast. Also take a shit load of Fish, Flax and Xtra virgin olive oil. This combo brought my HDL up from 42 to 65 in 90 days.
So take 2000/mg niacin ED. And Red Rice yeast. Also take a shit load of Fish, Flax and Xtra virgin olive oil. This combo brought my HDL up from 42 to 65 in 90 days.
jumpshot
New member
My LDL is 157 which is 20sum points high. TC is also high. I know it's because of my injury 6 months ago leading to sitting around, no cardio, and shitty diet. Especially having a lot of muscle on me from cycling up to the injury.
Try Flax and Fish Oils each 3 caps per day. up the cardio and check it again in 3 months. I think you'll be happy.
Try Flax and Fish Oils each 3 caps per day. up the cardio and check it again in 3 months. I think you'll be happy.
I do ZERO aerobics -- well, not in the traditional sense. I do train fast and get my HR up, walk a lot and ride a REAL bike most everyday. I love freid food. My total chol is 190 -- LDL is 85 and my HDL is 55. And everyone else in my family has high chol.
It's exercise, body weight, (even if it's muscle , the body is only meant to hold so much), moderate alcohol and supps -- policostonol, apple pectin, TMG, and tons of olive oil.
It's exercise, body weight, (even if it's muscle , the body is only meant to hold so much), moderate alcohol and supps -- policostonol, apple pectin, TMG, and tons of olive oil.
BigBastard
New member
Thank you all for great answers guys!
As for me: I drink very little alcohol, almost nothing. I do aerobics sometimes, maybe I should do more. Every morning I eat oatmeal-porrige with some crushed flaxseed on. I eat normal, not extreamly clean but I do not eat much candy, ice-cream etc. I use only moderate amount of roids, and rarely use orals.
My mother has bad blood-chol levels, and it seems to be genetically (I do not think she uses steroids
Thats why I got my chol checked.
Maybe anyone has more to add?
As for me: I drink very little alcohol, almost nothing. I do aerobics sometimes, maybe I should do more. Every morning I eat oatmeal-porrige with some crushed flaxseed on. I eat normal, not extreamly clean but I do not eat much candy, ice-cream etc. I use only moderate amount of roids, and rarely use orals.
My mother has bad blood-chol levels, and it seems to be genetically (I do not think she uses steroids
Thats why I got my chol checked.Maybe anyone has more to add?
#1 - NIACIN 2000mg/day
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