Proven ways to increase your HDL cholesterol Part Two….

Today's post:  Tuesday, 8-8-2017

* Last week, I found an article with several ways to do this in an issue of Medical News Today:

We had time to list some of them on our post on Tuesday, 8-1.

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

To see all this post including that part & this one, read last week’s part after you read this one. (It also has the link to their article so you can read it directly if you like

Here’s the summary of that part though.  In it I added extra information that can make their methods more effective and ways to avoid harmful things they did not include.

And, I began to add methods not in their article.

1.  Any weight loss no matter which method caused it, tends to increase HDL cholesterol.

2. Eating extra virgin olive oil with a high phenol content and only that kind boosts HDL.  Olive leaf extract has the phenols.  So taking olive leaf extract also may increase this effect.

3.  Eliminate eating ANY hydrogenated oils because they reliably slash HDL levels and cause heart disease.

4.  Exercise boosts HDL and regular vigorous exercise does it best. 

5.  Take niacin -- or insositol hexaniacinate because it is a flush free niacin -- or both as I do.

[I do each of these AND those steps I list in today’s post.  My HDL now consistently is about 100.]

Important note:  The point of boosting your HDL levels is to prevent heart disease and heart attacks and strokes, AND to keep the blood flow very good to your heart and brain and the rest of you.

To do that, you need to reduce the number of small particles of LDL because they cause heart disease directly unless the number stays quite low.

A high HDL reading combined with a very low triglyceride reading is a reliable indicator of a very low number of small particles of LDL.

The methods in this post all boost HDL; but many of them also reduce triglycerides!

In fact some of these methods not only boost HDL more if you also do things directly to lower triglycerides too, doing so dramatically drops the number of small particles of LDL and your risk of heart disease!

Think of a simple teeter-totter or seesaw.  HDL is on one end and triglerides are on the other.

To reduce small particle LDL you want the HDL end to be high and the triglycerides to be low!

6.  In fact one of the best ways to boost HDL works so well in part because it does both at once. 

Needless to say, it sharply increases your heart disease and stroke protection and improves your circulation all over your body!

Both Dr Al Sears and Dr William Davis have experienced just those results with patients.

In both cases their patients had trouble increasing their HDL before. 

Step one:  Permanently stop eating refined grain hybrid wheat foods.  Do the same with even lightly ground real whole wheat that is hybrid wheat.  Doing so is a one of the two most effective ways to lower triglycerides. 

Hybrid wheat that has been refined and even lightly ground whole hybrid wheat is both directly harmful and boosts blood sugar MORE than high fructose corn syrup.  

Its high omega 6 oil content is heart harmful because it too is so pro-inflammatory.  

Worse this wheat is grown with herbicides and pesticides that are bioconcentrated in the omega 6 oils.  

Not only must all hybrid wheat be removed to achieve a heart protective diet, no one who knows its health effects should eat ANY ideally ever at any time! 

Step two:  Take the supplement DHA.  If you can, also take omega 3 oil supplements from purified fish and eat wild caught fish high in omega 3 oils at least two times a week.

Does doing both of these at the same time work?  Wow!  Both of these doctors had patients who had not had much luck boosting their HDL get increases of 40 to 70 or more within a few days to two or three weeks.

Step three: Also stop ingesting any high fructose corn syrup, fructose, concentrated fruit juice, agave, fruit juice, or artificial sweeteners.  (Note that doing this requires NEVER drinking regular OR diet soft drinks.)

This step not only is this heart protective, it helps prevent as many other health harms as stopping smoking AND many people who were doing the reverse find they lose over 25 pounds of fat and get LESS hungry!

Cut back other grains to zero or very low and do the same with real sugar.

7.  Eating health OK protein foods also tends to increase HDL.  These include whole fat dairy foods from grass fed cattle not given grains or antibiotics routinely. It includes beef and lamb meat on occasion from cows and sheep similarly fed only their natural diet.  It includes eggs from pasture fed chickens.  And it includes wild caught fish. For those not allergic to them in includes raw and shelled tree nuts such as almonds, pecans, walnuts, and Brazil nuts.)

8.  To the extent you possibly can avoid tobacco and its smoke 100% of the time.  Doing so tends to increase HDL and prevent it from going down! 

This has also been shown to reduce the incidence of heart attacks and strokes.  Not only that, exposure has been shown to trigger heart attacks in people who would not have gotten them otherwise.

9.  Drink red wine in moderation mostly just before dinner.  This has been shown to increase HDL. 

And, good quality wine both has grape polyphenols that are heart protective AND it tends NOT to increase cancer which other kinds of alcohol do.

10.  Lastly for the best health and longevity and heart attack protection eat organic nonstarchy vegetables each day.  Doing so is astonishingly heart protective!  Adding this step to boosting your HDL in all these ways just about doubles your heart protection!