How do I raise my HDLs? Help!

cholesterol
hdl
science
(Ben) #1

Hey everyone, I am genetically blessed with crappy HDLs and looking for help. I was a vegetarian for eight years and switched to keto six months ago! I got my cholesterol checked and not much changed

HDL in the 20s before and after keto
LDL 88
Triglycerides 99
Total cholesterol 140

I’ve always been concerned about my HDLs and always get the same generic advice from my doc: eat Omega 3s, work out, etc. I work out 3-4 days a week, eat a lot of healthy fats, and eat a boat load of veggies.

What else can I do to raise my HDLs?

#2

Give us a definition of a days healthy fats for you, including your supplementation.

(Ben) #3

Thanks for the quick reply!

My diet now consists of about 20% protein, 5% carbs and the rest fats. I usually have one higher carb meal on Saturday nights due to convenience and being away from home but sometimes I can avoid this.

I’ve always been very strict on quality of food, I almost never have anything proceed, all my fats are from Olive/avacado oil, nuts, eggs, ghee, grass fed meats and fish, and a kril oil supplement.

Other supplements include mag, potassium, vitamin D, and iodine.

The majority of my food is veggies: leafy greens and cruciforous.

I lift weights twice a week and do interval sprints one day a week. On weekends i am active with hiking, biking, or kayaking.

I hope this information helps!

(Karen) #4

Coconut oil, purple produce, like purple cabbage, kohlrabi.

K

(Ben) #5

Thanks, I’ll incorporate more of those! I’ve been meaning to add more coconut oil into my food.

(KCKO, KCFO 🥥) #6

It can be hereditary. Anyone else in your family test with low levels?

I believe it was @Donna on one of the podcasts with Dave Feldman and Brenda Zorn who mentioned she has Familial HDL deficiency. I’ve paged her to join this convo I’m think she will have some words of wisdom.

(You've tried everything else; why not try bacon?) #7

Saturated fat will help with your HDL, but is there a vegetarian source of it?

I have largely stopped worrying about cholesterol since embarking on my keto way of life, and everything I learn just makes me worry less. Although I my understanding is that a low ratio of triglycerides to HDL correlates with lower risk of CVD, it also seems to be true that the best, most direct measure of cardiac risk is a CAC scan. We also know that the real cause of CVD is the inflammation caused by elevated insulin levels.

As for people with familial hypercholesterolemia, David Diamond and Dr. Phinney both assert that since 50% of them never develop any heart trouble, cholesterol cannot be the cause of the heart trouble in those of them that do develop it. Diamond points to several studies showing that the FH patients with heart trouble all have mutations that make their fibrinogen and/or clotting factor VIII more effective; in other words, their blood is “stickier” and more likely to clot. He speculates that this may be true of other heart patients, as well, since surprisingly few people who go to hospitat with a heart attack have high cholesterol levels.

(Omar) #8

Very informative

(Omar) #9

I start to believe that HDL is genetic and very much fixed within a tight range.

All my male brothers living different life styles Not keto) have very much close numbers to mine.

You maybe able to slightly increase HDL but because other people have double or even triple my HDL value does not mean such numbers are possible target for me.

(Ben) #10

Thanks everyone, this is very informative. I’ll just keep pushing forward with quality keto diet and not worry too much my genetic HDL levels. Thanks!

(Karen) #11

Coconut oil. 91% saturated fat.