Of Hearts and Health

(Borrowed from my private health blog- for you all to benefit from!) Yesterday, I had my yearly physical with my doctor and so far everything looks normal. I had a documented 8 lb weight loss since Dec. Not enough for me to be happy but the Doc was pleased. We also noticed a trend in my cholesterol. My LDL (bad) cholesterol was within ideal range but my HDL (good) cholesterol was significantly low. It was at 24 and healthy is 50-60. It's not a hug scale so that's a big sign. There are a handful of things I can do to improve it, thus reducing the risks that come with it. If my LDL was high and blood pressure was up, I'd be in big trouble but they're not, oddly. Low HDL increases my risk of heart disease greatly. This is true for anyone and everyone. If I hadn't had my blood tested, I wouldn't have known. By donating blood, like through Indiana Blood Centers, they'll give you your numbers free- FYI. I learned EVERYONE SHOULD MONITOR THEIR CHOLESTEROL LEVELS TO LIVE! Here are some things to do make sure you keep your HDL up! It's summarized from a few hours searching reliable sites online and summarizing.

• Keep triglycerides at a low level
Triglycerides modify HDL structure and hasten their elimination from the blood. (See last blog post on reducing triglycerides to 60 mg/dl.) Thus, keeping triglycerides low allows HDL to rise to healthier levels. Omega-3 fatty acids from fish oil are crucial for this effect.

• Aerobic Exercise
─The magnitude of increase in HDL depends to a great degree on your starting level. People who begin from a sedentary lifestyle can expect 10 mg/dl increase or more; people who begin with mild-moderate activity can expect less. 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 to 30 minutes at a time) may be the most effective way to increase HDL levels. Recent evidence suggests that the duration of exercise, rather than the intensity, is the more important factor in raising HDL choleserol. But any aerobic exercise helps.

• 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. This is especially important if your excess weight is stored in your abdominal area; your waist-to-hip ratio is particularly important in determining whether you ought to concentrate on weight loss.

• Avoid smoke and smoking (duh)


• Reduce or eliminate foods that wipe out HDL
Hydrogenated fats ("trans" fats) should be eliminated, since they reduce HDL (as well as increasing LDL and blood pressure, and have been associated with cancer). Hydrogenated fats are found in many margarines and processed foods. Because low-fat diets reduce HDL (and raise triglycerides), doctors recommend a diet approach that involves the elimination of foods made with wheat or cornstarch, as well as reduction or elimination of junk foods. This reduction can skyrocket HDL enormously over time.

• Increase or introduce foods that reduce HDL
Monounsaturated Fats─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 . Red wine─Although all alcoholic beverages raise HDL, red wine confers additional benefits, such as reduction in blood sugar and blood pressure, provided no more than 2 glasses per day are consumed. Dark chocolate─Preferably 70% cocoa or greater. We ask our patients to not exceed 40 grams, or approximately 2 inches square, per day. Green tea─Brewed only, never instant or pre-mixed bottles. Several cups per day are required for its full effect. Vitamin D─Restoration of vitamin D levels to normal can yield increases in HDL of 10, 20, even 30 mg/dl, though it may require up to a year for the full effect to show. Low vitamin D has also been linked to C-Sections Soluble fiber─This is 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.

Cranberry juice has been shown to increase HDL levels.

Omega-3 fatty acids─ Fish and other foods contain this, can also increase HDL levels

Other dietary means to increasing HDL.
If the above fail
to raise HDL to your desired target after being patient, then niacin is worth considering. For raising HDL, a dose of 1000 mg per day yields maximal effect. (The doctor I'm referencing uses the non-prescription preparation, Sloniacin, made by Upsher Smith, exclusively. It has a proven track record of safety and is widely available in the vitamin aisle of drugstores and some department stores. He advises patients to begin with 500 mg at dinner for four weeks, then increase to 1000 mg.) Work with your doctor with niacin, but generous hydration (e.g., 2 big glasses of water) helps turn off the hot flush common with niacin.

Using the above approach, HDLs of 60, 70, 80 mg/dl and higher are commonplace.

Armed with this info, my head spins. My doctor said that if I keep up my activity levels (a challenge right now with a semi-lame foot) and my levels are still low, it could be a big problem. I'm interested to find recipes and whole foods that incorporate these new diet items so I can make a whole hearted (pun intended) attempt at avoiding heart disease.


Let me know what you think of the post and if you discover any great recipes...
Love,
Cait
(sorry for the post delay - pics coming soon of Todd's ski trip and my Florida escape!)