Proven ways to increase your HDL cholesterol….

Today's post:  Tuesday, 8-1-2017

*Found this on Medical News Today:

This article has some but not all the ways I know to do this.

This one is notable!

“6. Lose weight

When overweight and obese people lose weight, their HDL cholesterol levels usually increase.

What's more, this benefit seems to occur whether weight loss is achieved by calorie counting, carb restriction, intermittent fasting, weight loss surgery or a combination of diet and exercise (16, 38, 39, 40, 41, 42).

One study examined HDL levels in more than 3,000 overweight and obese Japanese adults who followed a lifestyle modification program for one year.

The researchers found that losing at least 6.6 lbs (3 kg) led to an increase in HDL cholesterol of 4 mg/dl, on average (41).

In another study, when obese people with type 2 diabetes consumed calorie-restricted diets that provided 20-30% of calories from protein, they experienced significant increases in HDL cholesterol levels (42).

The key to achieving and maintaining healthy HDL cholesterol levels is choosing the type of diet that makes it easiest for you to lose weight and keep it off.”

Here’s the link to their article:

Nine ways to increase your "good" cholesterol
http://mnt.to/du/4JJ2
High-density lipoprotein (HDL) is often referred to as the 'good' cholesterol. In this article, learn about how to improve your HDL levels.

-----Original Message-----
From: Medical News Today
To: iehealth
Sent: Tue, Aug 1, 2017 2:30 pm
Subject: MNT daily newsletter - 1 August 2017

1.   They did have that eating extra virgin olive oil with a high phenol content not only boosted HDL but the most desirable kind.  As we posted not long ago also taking olive leaf extract may increase this effect.

2.  They did say that exercise boosted HDL and that vigorous exercise did it best.  So effective progressive strength training or shorter more intense cardio sessions work best.

They did not add that other research has found that the longer in years you do vigorous exercise several times a week the greater this effect becomes!

3.  They DID have to completely eliminate ingesting hydrogenated oils to avoid LOWERING HDL. 

They did not include that you must eliminate 100% of them rather than just eating less because doing THAT gradually builds up to harmful levels since your body removes hydrogenated oils so slowly.  The ONLY effective way to protect your health and HDL levels is to eat ZERO hydrogenated oils!

4.  They did not include to take niacin or insositol hexaniacinate for a flush free niacin or both as a way to increase HDL.  (I take two 300 mg tablets a day of niacin with my two biggest meals.  And to get to over 1,000 a day, I also take two capsules of 300 mg insositol hexaniacinate which I found a source saying this does slow deliver about 250 mg of niacin per capsule.)

Unfortunately, I’m out of time today; but I’ll add several more methods next week.

Some of you may want to read more in the Medical News Today article between now and then.