Learn ways to boost good cholesterol
Your Good Health
Dear Dr. Donohue: I am a man in my late 60s and healthy except for some heart-valve disease. I maintain a right lifestyle, which includes walking on a treadmill for one hour, eliminating red meat and fat, eating lots of vegetables and fruits, and consuming soy instead of milk products.
My HDL cholesterol is low — 21 to 23 mg/dL (.54 to .59 mmol/L). I have taken niacin or omega-3 fatty acids and Tricor. My HDL cholesterol remains persistently too low.
Do you have any advice how to increase it? Is my diet wrong? — L.L.
Answer: HDL (high-density lipoprotein) cholesterol removes cholesterol deposited on artery walls and dumps it into the liver for disposal. That’s why it’s called good cholesterol. The higher its number, the better. An HDL-cholesterol above 40 (1.03) is good, and one higher than 60 is very good.
Your diet is perfect. Don’t change it.
Exercise increases HDL cholesterol. You’re spending an hour a day exercising, which is more than enough. Increasing the tempo of your exercise might have a beneficial effect on your HDL level, if your doctor says you’re fit enough for an increase in exercise intensity.
In addition to limiting saturated fat, as you are doing, you have to be careful about trans fat, fat found in many commercial baked goods and in fried foods from some fast-food restaurants. If you’re not a label reader, start reading label information.
Virgin olive oil increases HDL cholesterol. Use it on salads and as a spread.
Foods that suddenly boost blood sugar don’t do well by HDL cholesterol. White bread, white rice and excessive sugar use are examples.
If you drink alcohol, continue to do so in moderation. Two daily drinks can raise HDL. More isn’t helpful, and can be the opposite.
You’ve tried all the medicines suggested for increasing HDL. Have you tried them in their highest doses or in combinations?
• The booklet on cholesterol explains this topic that is talked about to excess. Readers can obtain a copy by writing: Dr. Donohue — No. 201W, Box 536475, Orlando, FL 32853-6475. Enclose a check or money order (no cash) for $4.75 U.S./$6 Canada with the recipient’s printed name and address. Please allow four weeks for delivery.