- HDL means High Density Lipoprotein.
- HDL particles encapsulate lipids and cholesterol and carries them back to liver, adrenals, ovaries, testis.
- HDL cholesterol helps rid the body of extra cholesterol and keeps it from collecting on the linings of your arteries.
- Our liver uses HDL cholesterol to produce Bile which is used to digest fats in the food we eat. Adrenal glands use it to produce Cortisol. Ovaries use to produce Estrogen and Progesterone. Testis use it produce Testosterone hormone.
- HDL is turning out to be a much more complex substance than we once believed. Instead of a single kind of particle, HDL is a family of different particles.
- Some protect LDL from being chemically altered by oxygen, a change that makes LDL extra harmful to artery walls.
- Various HDL particles can ease inflammation in artery walls, stimulate production of nitric oxide, a molecule that helps artery walls relax, and help prevent blood clots from forming inside arteries.
- HDL also decreases blood clotting.
There are medicines (Statins) to lower the LDL Cholesterol. Statins have garnered a lot of controversy in recent times. Many medical studies are now proving that statins might do more harm then good if used indiscriminately for long term.
However, there are no medicines discovered to increase HDL count, because HDL is mainly dependent on our lifestyle habits like nutrition, exercise, sleep.
USEFUL TIP: Target to increase HDL Cholesterol levels and Lower Triglycerides without worrying about how to normalize Total Cholesterol and LDL Cholesterol levels. When we focus on becoming healthier, fitter and stronger, most of the health concerns would be subdued. Automatically most people will see a a decrease in Triglycerides, VLDL and LDL Cholesterol levels when we are heathy, strong and energetic.
How to Increase HDL cholesterol levels:
- Niacin (Vitamin B3). An optimum dosage is needed to actually control cholesterol and increase HDL level.
- Omega 3 fish oil.
- Magnesium.
- Extra Virgin Olive oil.
- Coconut oil and MCT oil derived from coconut oil.
- Eating lots of Vegetables.
- Almonds, Walnuts, Flaxseeds, Pistachios, Avocados.
- Having optimum levels of Vitamin D3.
- Good exercise or any activity which makes us sweat
- Enough Sleep.
- Water only fasting (Intermittent fasting or Time restricted feeding)
- Eating low carb foods or following a Keto diet.
- Stopping smoking.
- Minimizing drinking alcohol.
- Avoiding trans fats which are mainly in ultra-processed foods, fast foods, deep fried foods and junk foods.
*Do read the Disclaimer