Hello three4me~
In women, HDL typically ranges from 50-60 mg/dL. HDL cholesterol
that?s 6 mg/dL is very low, as you probably already know; this puts
you at high risk for heart disease (heart attack and stoke).
Here?s how to help raise your HDL:
* Stop smoking.
* Loose weight; lower your body fat ratio.
* Become physically active. Ideally, you should burn between 1,200 and
1,500 calories each week, doing aerobic exercise. (At least 30 minutes
a day on most days.) Activities that work the large muscles of the
body (like walking, jogging, rowing, aerobics, or cross-country
skiing) are thought to be most effective in raising HDL.
* Make sure your progesterone, anabolic steroids, and testosterone are
not at raised levels.
* Talk to your doctor if you?re taking thiazides or beta-blockers;
they may affect your HDL levels.
* Avoid trans fatty acids. These are found in such foods as French
fries and sweets.
* Increase monounsaturated fats. These include olive oil and peanut butter.
* Minimize carbohydrates; in particular, avoid sugar, flour, potatoes,
and white rice, because studies show that HDL level drops dramatically
when blood sugar is spiked by carbohydrates. However, kidney and red
beans (which are low-glycemic carbohydrates) may help HDL levels, as
they don?t cause insulin spikes.
* Red wine may raise your HDL, according to some studies, but drink
alcohol in moderation (no more than one or two drinks per day).
* Eat fish a few times a week. Fish has omega-3 fatty acids, which
have been linked to raising HDL.
* Your doctor may also prescribe HDL-boosting drugs. Fibrates can
increase HDL- by 10-30% in many people. Bile acid binding resins
increase HDL-cholesterol some, too. Lovastatin, pravastatin, or
simvastatin usually only raises HDL modestly. Newer types of statins
may be used, but are not optimal for those whose LDL cholesterol are
normal. In all cases, you should ask your doctor about side effects
and whether the drugs will work safely with your health history.
In addition, Niacin (a B vitamin) is an effective tool for raising HDL
levels--but over the counter vitamins aren?t strong enough to do the
job. Niacin at the levels required are available only by prescription.
For further reference, check out ?Low HDL Cholesterol? at eMedicine:
http://www.emedicine.com/med/topic3368.htm
Regards,
Kriswrite
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