How to Naturally Raise Your HDL (Good Cholesterol)?

As discussed in my previous post "Does Food Matter with Your Cholesterol Level?" the total cholesterol (TC) is calculated using the following formula:

TC = LDL + HDL + (Triglycerides/5)

where:

• LDL refers to Low density lipoprotein or the "bad" cholesterol, because it can slowly build up in the inner walls of the arteries that feed the heart and brain.
• HDL refers to High density lipoprotein or the "good" cholesterol, because high levels of HDL seem to protect against heart attack.
• Triglycerides is a form of fat. People with high triglycerides often have a high total cholesterol level, including high LDL (bad) cholesterol and low HDL (good) cholesterol levels.
  

At clinics, the doctor typically looks at the following chart regarding TC:

• Desirable: Under 200 milligrams per deciliter (mg/dL)
• Borderline high: 200 to 239 mg/dL
• High risk: 240 mg/dL and higher

While desirable to keep our TC under 200 mg/dL, it's even more important to keep our LDL/HDL ratio as low as possible. Published in Current Medical Research and Opinion, the 15 years prospective evaluation and study shows that a LDL/HDL ratio greater than 8.0 predicts an adverse CHD event. To keep a low LDL/HDL ratio, you either lower LDL or increase HDL. In this article, I'll discus my personal experience in raising my HDL level without any help from medicines such as statin.

Many medical studies have found Omega-3 fatty acids very effective in elevating HDL perhaps only next to Niacin. Over the past 10 years, I have practiced the Fishtarian diet which emphasizes on the consumption of cold-water fish (e.g. salmon and kampachi) rich in polyunsaturated fats.

The result has been incredible. My HDL has consistently stayed in between mid-60 and mid-70 over the course of 10 years. A year ago, I started adding flax and pumpkin seeds in my oatmeal every morning. In my most recent blood test, my HDL raises to 81 - the highest level in my medical history. Flax, sunflower, and pumpkin seeds contain significant concentration of Omega-3 fatty acids as good as those in the cold-water fish.

If you have difficulty in accommodating fish in your diet, consider the formulated Omega-3 supplements commonly found at your local pharmacies. They are proven to be as effective in some clinic studies.

Keep in mind that consumption of Omega-3 rich fish is only a small part of the Fishtarian living. The Fishtarian diet excludes all red meats to avoid saturated fats, but allows occasional consumption of chicken, when fish is not available. The diet also includes regular consumption of vegetables and fruits. The Fishtarian living also imposes exercises or fitness at a regular basis. It's a lifestyle change designed to keep your heart health. I'll get into more details in my future posts. Stay tuned.

This post is also available on eHow and HubPages.

[picture source: http://flickr.com/photos/jlastras/]