One of the markers that appear to have the most influence on your heart disease risk is HDL cholesterol.
You may want to see if you can get your HDL cholesterol numbers under control naturally before turning to medications.
So I took some time and reviewed what the research says about supporting healthy HDL levels naturally.
Here’s what I found…
Why Improve HDL Levels?
Despite the major focus in our healthcare system to control total cholesterol and LDL with medications such as statins, significant cardiovascular risk can still remain – particularly if HDL levels are low and triglyceride levels are high. (1; 2; 3).
Unfortunately, public understanding is still well behind and our health system continues to focus just on total cholesterol and LDL to gauge cardiovascular health risk. So while the mainstream focus is still on lowering cholesterol and LDL levels, other practitioners have looked for natural ways to support the other markers – especially HDL.
While the relationship between HDL levels and cardiovascular risk is rather clear, there has been concern that the overwhelming focus on pharmaceutical intervention has shifted the focus away from valuable lifestyle changes such as smoking cessation, weight reduction, and regular exercise (4).
So if you are looking to support healthy HDL levels naturally, what are your options?
Physical Activity
Increasing physical activity is associated with improvements in multiple markers for heart disease, including HDL (5).
It has been thought that the improvement in lipid profiles from physical activity may be largely due to its ability to raise HDL levels, and less on its influence on other markers (6).
Exercise remains the most natural and cost-effective way to support healthy lipid levels and cardiovascular risk.
So get moving!
Niacin
Niacin (Vitamin B3, Niacinamide, etc) has been used for 50 years in cardiovascular disease treatment (7) and is well known for its ability to increase HDLs and improve lipid particle size, and is regarded as one of the most effective options available (8; 9; 10; 11)
Because of the ability of statins to lower LDLs, and Niacin’s ability to raise HDLs, nIacin may work well alongside statins and fibrate drugs in reducing the risk of cardiovascular disease (12; 13).
Niacin can be associated with an annoying “niacin flush”, but symptoms are typically most severe initially and may decrease with continued use (14).
I like a new form of Niacin known as nicotinamide riboside (NR) or a niacin compound known as NMN powder. Both support healthy metabolic efficiency and NAD+ levels – an energy molecule that has been called the “central regulator of metabolism” and a tremendous anti-aging molecule.
Most anti-aging researchers that I have studied report taking an NAD+ precursor supplement like NR or NMN powder.
I use TruniagenPRO (nicotinamide riboside) most commonly.
Fish Oil
Fish oil contains the omega-3 fatty acids Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA). DHA and EPA are recognized for their ability to improve triglyceride levels and support cardiovascular health. DPA is sometimes called “the forgotten Omega-3” and has overlapping and distinct properties from fish oils that leave it out.
When it comes to HDL levels, the research suggests that supplementation with DHA alone may increase HDL levels by as much as 7.3%, and its effect can be some 5-fold stronger than that of Eicosapentaenoic Acid (EPA) alone (15; 16).
DHA sourced from algae has also been shown to support healthy HDL levels (17).
Look for an EPA/DHA fish oil supplement that is rich in DHA. Like DHA Ultimate by Pure Encapsulations.
My go-to source of fish oil for everyday support that contains DPA is Omega Complete – EPA, DHA, and DPA Support.
Olive Oil:
Olive oil is associated with healthy HDL levels as well as other cardiovascular risk markers (18; 19). The findings have been supported in a few clinical trials involving both children and adults (20; 21; 22).
Olive oil is a staple in the Mediterranean diet, which is considered a heart-healthy food plan.
I look for high-quality olive oils without filler. The most affordable for quality is California Olive Ranch.
Vitamin D
Adequate levels of Vitamin D appear to be related to improved lipid profiles, particularly on levels of HDL, but the exact relationship is still unclear (23; 24; 25).
Vitamin D is actually an anti-inflammatory hormone and does much more than protect bone health.
I recommend having your levels checked and supplementing accordingly! If you’re taking levels higher than 2000 IU/day it’s also recommended you have your levels routinely checked.
I use Vitamin D3 5,000 IU or Vitamin ADK Complete when supplementing with D3.
Magnesium
Magnesium supplementation may support HDL levels through its role with enzymes involved in lipid metabolism (26).
Magnesium is involved with some 300 enzymes in the human body and is important for cardiovascular health.
I use Magnesium Glycinate at 360mg/day (3 capsules) most commonly – with higher intakes not out of the question for those with need. The Linus Pauling Institute recommends a magnesium intake of 350mg/day.
General Diet Changes
- Replacing high carbohydrate intake with higher fat intake (polyunsaturated, monounsaturated & saturated fat) has the ability to increase HDL by 7-12%. Also reducing the intake of trans fatty acids may also support healthy HDL levels.
- Moderate alcohol consumption may increase HDL levels by up to 9.2%.
- Generally, dieting, eating more omega-3 fatty acids, and switching to a Mediterranean-style food plan can increase HDLs by as much as 4-5%.
- A combination of such changes may lead to even greater improvements.
(27)
How to Keep a Healthy Heart
While low HDL levels should be of significant concern for your cardiovascular health, there is no magic secret to raising them.
Engage in regular physical activity, remove refined carbohydrates, & add more vegetables, fruit, fish, and nuts.
Lastly, discontinue smoking, drink alcohol in moderation, & consider taking targeted supplements that fit your unique needs and cardiovascular health risk profile.
