ways to increase HDL cholesterol levels?

[caedmyn]

My SIL has very low HDL and has been prescribed high dose niacin to try to raise her HDL levels, but the side effects are pretty much intolerable. Does anyone have links or suggestions on ways to raise HDL? She eats a low fat diet (non-TF) that's fairly high in fruits and veggies.

[summerlilies]

I believe exercise raises HDLs

[ChristieB]

Could she be convinced to eat some eggs and butter? I have nicely high HDL (consistently in the 90s). I eat lots of eggs, ghee (no dairy here), other good quality fats (fatty meats, coconut, avocado), and I eat relatively low carb (more while I was pregnant and now while nursing, but still considerably lower than the average American, or even the average TFer). This article confirms the low carb idea. Of course, it doesn't agree with the saturated fat intake, but they also don't give any data (hmmmm) about the benefits of avoiding them, although they do give data on the benefits of the other recommendations. I've gone on the assumption that to raise my cholesterol I should eat cholesterol. It has worked for me. (of course, my total cholesterol was a bit low, too, don't abou your SIL).

They also say that losing weight (if a person is overwieght) is good. And as summerlilies said, exercise (I don't do that . This similar article says that trans fats lower HDL, so they should be avoided.

Anyway, my suggestion, although she probably won't take it (most people wouldn't), is to eat more good saturated fats, and to eat fewer carbs.

[Attached Mama]

When I had my HDL tested last summer it was *very* low - about 35. It's always been low. I had just started eating TF when I was tested. I wonder what it would be now.... My LDL was normal.

[AwakenedMama]

I had my HDL levels checked before I started TF. I was eating eggs for breakfast almost every day, though. My HDL was over 100. Maybe eggs would be the best way for her to begin to get some nutrition.

[Bella Spruce]

Very infrequent poster here, but I couldn't let this one slide. I used to have dangerously low HDL (30s) until I got together with my current partner, the sort of man for whom bacon is a religion and food a joy. I was a vegetarian and though I ate good fresh food, I ate very little fat before we shacked up. But since good living is irresistible, I caved pretty quickly. Four years into eating tons of pastured eggs, good oil, fancypants dairy, cloth diapered pork, etc; my HDL was about 100. It has since stayed there. Granted I've gained 5-6 lbs in the last ten years, but I don't get sick as much or struggle with depression any more...

There's ample research that good fat raises HDL. Two drinks a day, dark chocolate, and exercise are all known to raise HDL. Living well, in the traditional sense.

Heh, I get sort of excited about this.

[Periwinkle]

Stop eating sugar and refined grains. Works like a charm... and quickly too!