Five Strategies for Raising HDL from A. Weil, MD

Dr. Andrew Weil's June 2007 newsletter, Self Healing, lists 5 strategies for boosting HDL, the good cholesterol. Briefly, they are:
1. Maintain a healthy weight. Weight loss boosts HDL levels (Losing 6 pounds may increase HDL 1 mg/dL).

2. Elevate your heart rate. Regular aerobic training boosts HDL, stop exercising and the benefits go away. As few as 2 aerobic training sessions a week produced a 5 mg/dL increase in a 2003 study.

3. Upgrade your diet. Two worst offenders? Simple carbohydrates (high-fructose corn syrup is the worst of all!); and, trans-fats (like hydrogenated oils, and anything fried or cooked at high temps). Good anti-inflammatory foods include olive oil, wild salmon, flax seed, nuts, avocados, green leafy vegetables. Mimi Guarneri, MD, medical director of Scripps Center for Integrative Medicine in La Jolla, Calif. also suggests 1,000 to 2,000 mg. of fish oil a day in divided doses with meals.

4. Smoking & Drinking. Smoking lowers HDL; 1-2 alcohol drinks may raise HDL (but watch your consumption! more is never better, and those with liver stress or disease should never drink alcoholic beverages.)

5. Niacin. Niacin can raise HDL, but the high dose needed to affect cholesterol levels must be supervised by a doctor, as there is risk of liver toxicity. Something to note, the "flush-free" forms of niacin currently sold do not elevate HDL.

drweilselfhealing.com