HDL Cholesterol

There is good and bad cholesterol. The good cholesterol is HDL or high-density lipoprotein. The HDL acts like a broom, it sweeps cholesterol out of the arteries and thereby protects you from cardiovascular disease. The bad cholesterol is LDL or low density lipoprotein. LDL deposit in the arteries. HDL is the only cholesterol level that you want to be high. Most people think genes determine how well HDLs respond to diet and lifestyle changes. For some the only way to raise HDL is medication. Alcohol may raise HDL but also raises triglycerides. Following are things you can do that might help raise this protective cholesterol level.

1. Lose weight if you are overweight. Excess body fat causes the body to break down HDL faster so they are not available to do their clean-up work.
2. Exercise. Research show that this is one way to raise the HDL. It may be the fat loss!
3. Stop smoking!
4. Ease up on carbohydrates. People of normal weight with high triglycerides and low HDLs may be better off eating fewer carbohydrates- both sugars and starches esp. the refined type- and more monounsaturated fats, as found in olive and canola oils and omega 3 found in fish, walnuts, flaxseed etc. Choose lean poultry and fish products, particularly those higher in monos e.g. pork, duck, chicken, red salmon, ocean perch, veal, beef, kippers and herring. Use skim dairy products. Avocados that are high in monos- good for dips, sandwich spreads and sauces. Use nuts particularly, macadamias, pecans, almonds, hazelnuts, cashews, peanuts and pistachios. Nuts can be used in cooking, salads and spreads (peanut butter, cashew butter).
5. Eliminate trans fats by limiting foods made with hydrogenated oils. Some research suggests that this kind of fat lowers HDL.
6. Eat lots of vitamin C rich foods like citrus fruits, kiwi, strawberries, tomatoes, broccoli, cauliflower and potatoes. Extra vitamin C might raise HDLs.

A Canadian study shows that drinking orange juice - up to 3 glasses a day can increase HDL cholesterol by as much as 27%. Why this is so is not entirely clear, but what is known is that it contains a flavenoid (phytochemical) called hesperidin. Eating whole oranges probably won't work as well because it takes about 4 medium oranges to make one 8oz glass. Four glasses a day comes out to a whopping 350 calories, so if you decide to add the orange juice, cut out 350 calories somewhere else in your daily diet. Extra body weight lowers HDLs. 

Donna Tinnerello, MS, RD, C.D.N. Updated May 3, 2000

Donna Tinnerello MS, RD, CD/N is registered dietician with more than 10 years experience in HIV and nutrition. She works at Cabrini Medical Center in lower Manhattan, in private practice and the community.  Her subspecialties are cardiovascular, renal, and gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.