Is your doctor concerned about your lipid profile results---especially when you evaluate the ratios, etc???
Achieving and maintaining a healthy weight can often improve these readings. As you already stated---exercise can increase HDL. I would also encourage an overall healthy diet. You may want to take a heart healthy class at your local hospital or meet with a dietitian to determine the eating and lifestyle interventions that will help you the most. Printing your nutrition tracking records and taking this report can help determine where to make the most significant improvements.
As I mentioned in my earlier post, my HDL was improved by my Dietitian putting me on Omega-3 Fish Oil - I had to go up to 8000mgs daily. I also eat fish fairly regularly - usually 2-3 times a week. Dark Oily fish is the best to go for - sardines, salmon and tuna are great!
Because not all people can safely take Omega-3 Fish Oil (or Flaxseed Oil) it is best that you talk with your Dr to see if it is o.k. Some medical conditions and/or medications can make it unsafe!
Edited by: SLIMMERKIWI at: 3/15/2013 (19:28)
Fitness Minutes: (2,155)
3/15/13 7:14 P
My thyroid levels were also checked and were normal. I did come back with subclinical (no symptoms) hyperthyroidism at one point last year, but by the time of the follow-up visit it was gone -- perhaps a virus.
I do eat both eggs and meat, but not much, since my husband and son are vegetarian and husband was also raised no-eggs and has little appetite for them. I probably only eat any meat once every couple of weeks if that, and I'm averaging maybe 3-5 eggs a week. I plan to increase at least the eggs now that I've seen how low my LDL went after dropping the junk food (easy protein, iron), but do those kinds of fats even have any effect on HDL?
I also believe the cholesterol/lipro profile is genetic. My good cholesterol (HDL) is usually 55-60s. But I have noticed that when I go on a walnut kick it goes up even more. This happened once before. But I had been eating walnuts in my oatmeal and in my own snack mix lately and my HDL went up a few points. Not scientific but I suspect walnuts helped.
Good luck to you.
Fitness Minutes: (2,155)
3/15/13 9:11 A
To clarify I don't need to lower my LDL -- it was only 79. (Total 120ish, my doctor's eyes bugged out for a second.) I just need to raise HDL.
I do think there is something genetic to it. My mom's LDL was quite high about a year ago (250 or more?) to the point where her doctor was about to put her on medication. She argued to try diet first (and hers wasn't even that bad to begin with) and three months later had cut her LDL in half. The doctor had never seen anything like it. So I may be like her, with cholesterol levels that are very sensitive to what I'm eating. I've certainly never seen an LDL below 100 for me before.
I just wish the HDL wasn't going down with it. Thanks for the comments everyone.
I have dangerously low cholesterol as well. I have to have it retested as it's been a while but my total cholesterol was under 100 last few times and I never managed to raise it. I eat healthy and exercise. I guess it may be genetic (though no one else in my family has it). I eat omega fatty acids as well. So ... it may just be the way you are?
Oatmeal is probably the best way to lower cholesterol. because it cotains soluable fiber...just like kidney beans, apples, pears, and even barley. Increasing an intake of raw foods, of vegetables and fruits, and of fiber will help the HDL level. Oleic acid helps to increase levels of HDL...so Sesame seeds are high in nutrition, calcium and have oleic acid. Pine nuts have the highest concentration of oleic acid
Sunflower seeds, pistachios, almonds, sesame seeds and pecans are the top 5 for lowering cholesterol...and did you know that more cholesterol is produced from eating sugar than from eating fat and eating Omega 3's will actually raise your good cholesterol levels.
Maybe some walnuts and almonds daily...Flax seeds and cannelli beans are good for cholesterol too!
Sardines have fatty acids and can lower LDL .
Check with your physician to be clear on what to eat to gain the most benefits.
Mine was low (35) @ a year ago. I increased my exercise to 45 minutes of cardio for 5-6 days per week. I added 3X per week of ST for @ 20 minutes. I eat a very heavy plant based menu. I also took fish oil and D3. The end result was that my HDL went from 35 to 44 in a year. What I am told by my physician is that I should continue to work my plan until I get my HDL's over 50. I hope this helps.
Eating dark oily fish is a good move - food and healthy Omega-3, HDL raising oils :-) IF you choose to take supplements like Flax-seed (oils or gound) OR Omega-3 Fish Oil supplements, check with your Dr first because some health conditions and/or medications can rule this option out!
Fitness Minutes: (2,155)
3/14/13 4:25 P
I got some bloodwork back today and my HDL cholesterol is two points below normal (38). I'd like it to be higher next time. I know the best way of making it go up is to exercise more, but I'm already doing over an hour a day, so there's not much room for improvement there. As far as food goes, I don't track, but I can say approximately what I've eaten today as a representative example (see below). I've never been low before, so why it should be low now is a bit of a puzzle to me. Any suggestions from people who've been there?
Today's menu: About a cup of high-fiber cereal with soy milk. Cup of blueberry yogurt, minus most of the blueberry stuff; with half a handful of pecans. Medium-sized bowl of "salad" (cabbage, green peppers, carrots), with an olive-oil based dressing. About half a cup of rice. About a cup of bitter gourd (a green veg) cooked in lots of olive oil and spices. Small bowl of a dish I can't spell or describe but the calories in which mostly come from lentils and olive oil. Handful of almonds.
I haven't had dinner yet, but it'll be similar in nature to lunch (everything between the yogurt and the almonds). I take two fish oil capsules daily.
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