Issue Date: November 11, 2007
The high cholesterol you actually want
And 5 surefire ways to get it.
Lowering your bad LDL cholesterol is one way to stop heart disease. But, more important, says new research, is boosting your levels of good HDL cholesterol.
An Australian study of 9,770 patients published in the "New England Journal of Medicine" finds that people with the highest HDL compared with the lowest were 40% less likely to have a "major cardiovascular event," such as a heart attack, over a five-year period.
Conclusion: Regardless of how low your bad LDL is, it's still heart-smart to get your good HDL up. Here's how:
Skip foods that spike blood sugar. British researchers note that people who are on a low glycemic index diet have higher HDL. This means consuming more vegetables, legumes, yogurt and vinegar, and less sugar, white bread, white potatoes and sugary soft drinks.
Make exercise a habit. In a new Japanese study, regular aerobic activity raised HDL enough to reduce cardiovascular disease by 5% to 7%. The subjects exercised for 40 minutes, about four times a week. The longer each workout session, the greater the HDL rise.
Ask your doctor about niacin. High doses (more than 1,000 mg daily) of an "extended release" niacin supplement (like Niaspan), prescribed by doctors, can significantly raise HDL. Over-the-counter niacin does not have the same benefit.
Lose weight. HDL rose 9.6% in overweight or obese patients on a DASH diet (high in fiber, low-fat dairy, fruits and vegetables) who lost 11 pounds over several years. They were told to exercise 30 minutes a day.
Try soy. Soy protein (soybeans, tofu) with isoflavones raises HDL slightly. So does alcohol. However, if you don't drink, don't start; excess alcohol can hurt your heart more than low HDL. |
