How to Increase Your HDL

How to Increase Your HDL

by | Jan 13, 2020 | Blog | 0 comments

Your HDL… Where more is better!

Cholesterol is a waxy substance that travels through your water based blood stream packaged into molecules called lipoproteins. Each lipoprotein acts differently based on the type of cholesterol it carries. Cholesterol is classified into HDL, or good cholesterol, and LDL, the bad cholesterol. But cholesterol isn’t good or bad necessarily but rather is a sign of genetics and lifestyle choices that affect it. Cholesterol is an essential fat and is needed for:

• The production of hormones, vitamin D and bile
• Helps with the absorption of fat soluble vitamins like A, E, D and K
• Makes up the cell wall and allows nutrients to pass in and out of the cell
• Improves brain function by helping brain cells communicate. 25% of your cholesterol is found in your brain

High density lipoprotein (HDL) essentially roams through the bloodstream and removes cholesterol in the bloodstream and delivers it back to the liver where it can be reused or excreted. HDL also prevents LDL from being damaged by oxygen which can cause the LDL to be more atherogenic, meaning more likely to cause a blockage in your artery. HDL can also decrease inflammation in the arteries and stimulate the release of nitric oxide which leads to the arteries relaxing, thus lowering blood pressure. Overall, it has been associated with a lower risk of heart disease and so has been termed “good cholesterol.” When people have a low HDL, they can’t benefit from all of the positive effects of HDL and so are at increased risk of having a stroke and/or heart attack.

 

 

So why do people have low HDL?

Genetics plays a significant role. (Yes, we are our parents). There is nothing we can do about the DNA we’ve been dealt; however, lifestyle choices are key in affecting one’s risk of having a stroke or heart attack. When I check a lipid panel on a younger person and they have an HDL less than 40, they almost always have a family history of early heart disease. My first step is to address any risk factors that can be modified and increasing their HDL levels naturally through lifestyle is a number one priority. Though we inherit our parents DNA, 70% of our genes can have a direct impact on our health and a healthy lifestyle increases the expression of genes that can help to prevent heart disease and even cancer .

Lifestyle 
a. Smoking
b. Obesity
c. Sedentary lifestyle
d. Diet
e. Insulin Resistance/diabetes

Medications can also lower HDL
a. Beta blockers
b. Steroids
c. Supplemental testosterone
d. Benzodiazepines

Raising your HDL levels has been shown to decrease your risk of heart disease.  But raising your HDL level alone isn’t enough.  At least that’s what the drug companies have recently shown us. There was a medication called Torcetrapib that was designed to raise HDL, thinking this would decrease the risk of heart disease. In 2007, the Illuminate Study was done to look at Torcetrapib’s ability to raise HDL and prevent heart disease. However, despite raising HDL by 60%, Torcetrapib led to higher rates of high blood pressure and heart failure and so the study was stopped early. Whereas, numerous studies have shown us that lifestyle is still the number one way to increase your HDL and lower your risk of heart disease. 

9 Ways to Raise Your HDL Through Lifestyle

1. Decrease Refined Carbs – After genetics, diet plays the biggest role affecting your HDL level. Surprisingly, the amount of cholesterol you eat typically has little to do with the amount of cholesterol in your blood. However the amount of refined carbs and sugar you eat can have a marked impact on your HDL levels. We refer to refined carbs and sugar as the “white” foods: rice, pasta, bread, sugar, crackers and other processed foods made with grains and sugar. And I am sorry to say that whole grain really isn’t much better. So decreasing grains and sugar in your diet by 70% can have a significant impact on your HDL levels.

2. Exercise – weight lifting, High Intensity Interval Training (HIIT) and aerobic exercise have been shown to effectively increase HDL levels. However, the most effective type of exercise is HIIT. In a 12 week study – HIIT exercise resulted in a 10% increase in HDL levels as compared to low intensity exercise that only showed a 2% increase. Exercise also increases the anti-inflammatory abilities of HDL. However, any exercise is beneficial and even a 20-30″ walk daily can decrease your risk of heart disease.  Our mantra is 30″ of movement every day!

3. Weight loss (if you are over weight) – losing 5-10% of your body weight can increase your HDL. In one study, losing 6.6 lbs led to an increase of HDL cholesterol of 4 mg/dl. This may not seem like a significant increase in an HDL level, however, weight loss affects more than just HDL and has been shown to decrease heart disease.

4. Quit smoking – smoking cessation has not only shown to increase HDL, it can also make the HDL more effective and decrease inflammation in the blood vessels that decreases your risk of heart disease. 

5. Coconut Oil – ADD THIS TO YOUR DIET! – among its other incredible benefits, consuming even 2 Tbsp per day can increase your HDL. My trick…..I put 1 Tbsp of coconut oil in every cup of coffee.

6. Prediabetics or Diabetics – CONTROL YOUR BLOOD SUGARS THROUGH DIET – NOT JUST MORE INSULIN. High insulin levels result in lower HDL levels. Controlling your blood sugar levels through diet helps to decrease the complications associated with diabetes, not just heart disease. 

7. Increase extra virgin olive oil (EVOO) intake – not only can olive oil increase your HDL levels, but it can also increase HDL’s anti-inflammatory and antioxidant effects. Whenever possible, select high-quality, certified extra virgin olive oils, which tend to be highest in polyphenols. Read our blog on How To Pick A Good Olive Oil because consuming a good olive maximizes its heart healthy benefits.

 

 

8. Eat fatty fish 2 days per week – Think Salmon, Salmon and Salmon. One study showed that consuming fatty fish 4 times per week increased HDL levels and HDL’s ability to protect you from heart disease.

9. Increase purple colored fruits and vegetables – purple produce contains anthocyanins that have been shown to increase HDL, decrease inflammation and protect cells from the damaging effects of free radicals. This would include eggplant, blueberries, raspberries, blackberries, red cabbage and beets. Always strive to have a colorful plate!

 

Dr. Carol Bridges continues to practice family medicine in Missoula, MT. Along with her colleagues, she continues to make nutrition the cornerstone of her practice to prevent and reverse disease and help her patients lead a healthier and happier life.

 

Food Marketing 101

Food Marketing 101

by | Jan 7, 2020 | Blog | 0 comments

Gluten-Free, Sugar-Free, Organic, All Natural, Farm Raised….the list goes on and on. But what do all these labels really mean?

When purchasing packaged food you always want to be skeptical of food labels and health claims. Food Marketing is big business and a lot of the labeling claims you see on packaged foods are not regulated. This goes for both conventional and organic food. Think about it, all these food companies are competing with one another for your business and they want you to buy their product, so they are going to put whatever they can on their labeling to grab your attention, even if it’s not entirely accurate.

No Sugar Added

A product can claim “no sugar added” even if they use artificial sweeteners. The most commonly used artificial sweetener in these products is sucralose (splenda), which is up to 1,000 times sweeter than table sugar and 3x’s sweeter than aspartame. You will see this in ketchup, salad dressings, and BBQ sauces that claim “no sugar added” and is usually the last ingredient listed. 

A study on sucralose and the gut microbiome (bacteria in the gut), found sucralose altered the gut microbiome by decreasing beneficial bacteria by up to 50%. Additionally, they found that 12 weeks after the study, the beneficial bacteria in the gut had still not recovered. Which means that even after sucralose was no longer being consumed the gut was still negatively affected.( https://www.ncbi.nlm.nih.gov/m/pubmed/18800291/)

No High Fructose Corn Syrup

Yes, I think we all know by now that high Fructose corn syrup is bad for you. However, since the public has become more aware of the dangers of high fructose corn syrup, the food industry has started using alternative sugar syrups such as agave, malt syrup, and brown rice syrup. These syrups are often promoted as a healthier form of sugar, however, they are ultimately broken down into simple sugars in our bodies, just like cane sugar and high-fructose corn syrup. So just because something is made with brown rice syrup vs. high fructose corn syrup, doesn’t make it better for you. Sugar, is Sugar, is Sugar!

Gluten-Free

This has become a misunderstood “buzz” word lately rather than a responsible food label. Gluten is a protein that is only found in products that contain wheat. And avoiding gluten is extremely important for individuals with celiac disease or those who are gluten intolerant. That doesn’t mean, however, that all gluten-free foods are healthier for you. And in most cases you will see “gluten-free” labels on products that never contained gluten in the first place like rice, oatmeal, and even water. Really! 

Natural vs. Organic

“Natural” or “All Natural” is the most misleading term you will see on packaged food. The FDA, has no formal rule about when foods can be labeled “natural” – the group only has a policy regarding what the label should mean. 

The USDA (the agency that regulates your produce, eggs and meat) on the other hand defines “natural“ as products that are minimally processed and contain no artificial ingredients. 

However, these products can still contain additives, hormones, GMOs, antibiotics, pesticides, and be loaded with added sugars (hey, cause sugar is natural).

 

Natural is NOT the same as organic  USDA certified organic foods are grown and processed according to federal guidelines addressing, soil quality, animal raising practices, pest and weed control, and use of additives. 

Produce can be called organic if it’s certified to have grown on soil that has NOT been treated with synthetic fertilizers or pesticides. As for organic meat, regulations require that animals are raised in living conditions accommodating their natural behaviors, fed 100% organic feed and forage, and not administered antibiotics or hormones. 

However, when it comes to processed food, just because a product is organic doesn’t mean its better for you if it still is loaded with sugar. 

 

Hormone Free

Yes, you want to avoid added hormones in your food, however, the FDA has outlawed the use of hormones in all poultry and pork products. Therefore, all pork and poultry in this country are eligible to be labeled “hormone-free” or “no added hormones”. However, federal guideline to allow the use of hormones in beef and dairy cattle.

Farm Fresh

Yep, this one means absolutely nothing and is just there to make the item sound more appealing. If you want farm fresh, then go to your local farmers market or directly to the farm. 

Cage Free/Free Range/Pasture

Cage-free means that the birds were not raised in cages. However, it does not give you any information on their living conditions. Cage-free Birds can still be house with hundreds of other chickens indoors and never see the light of day.

Free-range means that the birds have been allowed access outdoors but there are no specifications on how long, or the size or quality of the area.

Pastured-raised means the animals are mainly kept outdoors on pastures as close to their normal habitat, where they can dig, peck, eat bugs and seeds. 

For products using these labels, look for a 3rd party verifications like USDA certified organic or certified humane, which have strict standards in regards to the raising practices and living conditions of the animals.  

Become an informed consumer and ignore the claims presented on the front of the package. Always read the ingredients list first. Don’t worry so much about the calories, but focus on the quality of the food. Foods are listed on an ingredients list in descending order by weight. So the first item listed is what the majority of the product is made of. As a rule of thumb your packaged food should have less than 5 ingredients. You should be able to pronounce what’s listed and recognize it as real food. 

How To Pick a Good Olive Oil

How To Pick a Good Olive Oil

by | Aug 6, 2019 | Blog | 0 comments

How To Pick a Good Olive Oil

How to Pick a Good Olive Oil

We talk to our patients about increasing olive oil in their diet because of the incredible health benefits. Olive oil is a great source of monounsaturated fats or MUFAs but more importantly it is a source of polyphenols. Polyphenols are micronutrients that help to lower inflammation in our body and also work as an antioxidant to prevent oxidative damage to cells. Studies have shown that the higher the polyphenol content in an olive oil the  higher the HDL count and the lower the LDL levels. But to reap these benefits, it is important to buy a good quality olive oil. Here are some easy steps to help you buy the right olive oil.

 

1.  Look at the label and packaging

  • Extra Virgin Olive Oil is the best quality of olive oil. This means the oil is pressed without additives and without heat (which can denature the oil). If your label is written in Italian, then look for “prima spremitura a freddo” (COLD PRESS) or “estratto a freddo” (COLD-EXTRACTION) on the label.  Ensure the oil has not been blended with other cheaper refined oils. You can see this in “extra light tasting” olive oils or “olive oil blend.” A good olive oil typically has a more robust flavor. It can even burn a bit in the back of your throat. That burning sensation is due to the oleocanthal in the oil – that is a good thing!
  • Polyphenol content – In general, the higher the polyphenol count the better the oil. A polyphenol count greater than 500 is considered high. However higher counts – as high as 800 –  could make the oil taste more bitter.
  • Dark Container is needed to prevent light from causing the oil to breakdown. If your olive oil is in a clear container, then it probably is denatured. This is also important when storing your olive oil at home. You should keep it in a dark place, out of the light and heat (so don’t keep it next to your stove).

  • Harvest Date – You don’t want to buy an oil with a harvest date beyond 18 months. If it doesn’t have a harvest date, PUT IT BACK!
  • Production Date – the younger the better. Olive oil isn’t like wine, it doesn’t get better with age. The shelf life of a good olive oil (that has been stored properly) is 18-24 months.
  • Country of Origin.  The oil may have only been packaged in that country, but the oil could be from somewhere else. So don’t be deceived because the label says it is from Italy. That may not be the case.

 

  • Seal of Approval. Common seals of approval are the California Olive Oil Council (COOC), North American Olive Oil Association Quality Seal (NAOOA). If you like European oils then look for the red PDO or DOP seal or the International Olive Council (IOC) on the label.  These seals ensure that the manufacturers of the olive oil have upheld the highest standards of production.
  • Unfiltered vs Filtered – unfiltered means some of the particulate of the olive remains in the oil. This can cause the oil to denature more quickly. If you want unfiltered olive oil …. Eat an Olive!

2. Taste the olive oil

  • Color means nothing. Smell is everything. A good olive oil should smell fruity and you can sometimes appreciate the aroma of tomatoes, grass, pear or herbs.
  • How to taste an olive oil
    • Pour a small layer of olive oil in a small glass. Rotate oil in the glass.
    • The oil should smell fruity and fresh.
    • A good olive oil should taste grassy but pungent and peppery. It can cause a bit of burning on the back of the tongue. The burning is a sign of higher  levels of oleocanthol. Oleocanthal provides anti-inflammatory effects similar to ibuprofen.

Dr. Carol Bridges
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