Boosting Your Good Cholesterol (HDL-C): An Evidence-Based Guide - Integrative and Functional Medicine San Antonio, TX and Quincy, IL.

Strategies to increase high-density lipoprotein cholesterol (HDL-C), often called "good" cholesterol, include lifestyle modifications, pharmacologic agents, and certain supplements. It's important to understand that while these methods can raise HDL-C levels, the clinical benefit of raising HDL-C by itself is still being studied. The focus should always be on improving your overall cardiovascular health.

Foundational Lifestyle Modifications

Lifestyle changes are the cornerstone of improving HDL-C levels and your heart health. Making these adjustments can feel like a significant undertaking, but breaking them down into manageable steps can make the process feel more achievable.

• Aerobic Exercise: Regular activities like brisk walking, running, swimming, or cycling reliably increase HDL-C.

• Weight Management: Losing excess weight is another effective way to boost HDL-C levels.

• Smoking Cessation: Quitting smoking not only increases HDL-C but dramatically improves your overall cardiovascular risk profile.

• Dietary Adjustments: Focus on increasing monounsaturated and polyunsaturated fats, which are found in foods like olive oil, nuts, and fatty fish. At the same time, aim to reduce your intake of saturated and trans fats. These changes can modestly raise HDL-C.

• Moderate Alcohol Consumption: Some studies show an association between moderate alcohol intake (up to one drink per day for women and two for men) and higher HDL-C. However, this should be weighed carefully against individual health risks and discussed with your healthcare provider.

Pharmacologic Agents

In some cases, medication may be considered to help manage cholesterol levels.

• Niacin (Nicotinic Acid): This is the most effective agent for raising HDL-C, with potential increases of 20–30%. Its use can be limited by side effects like flushing.

• Fibrates and Statins: These medications also increase HDL-C, but to a lesser degree. They are primarily prescribed to manage other lipid abnormalities.

Supplements and Functional Foods

Several supplements and foods have shown promise for increasing HDL-C, though the evidence varies.

• Artichoke Leaf Extract and Virgin Olive Oil: Both have demonstrated positive effects in raising HDL-C in individuals with dyslipidemia.

• Bergamot Extract: This may increase HDL-C, but more research is needed to confirm its effects.

• Red Yeast Rice: The impact is generally limited and has been mainly observed in patients who have had a prior heart attack.

• Omega-3 Fatty Acids: These can modestly increase HDL-C and are well-known for their benefits to cardiovascular health.

• Components of the Mediterranean Diet: Foods like nuts, whole grains, legumes, and fresh fish may improve how well your HDL functions and can modestly increase its levels.

• Polyphenols (Quercetin, Curcumin, Resveratrol, Ginger): These compounds may enhance HDL functionality, but strong clinical data is still limited.

A Holistic Approach to Your Health

In summary, lifestyle modification remains the most important step for increasing HDL-C. Pharmacologic and select supplement interventions are typically reserved for specific clinical situations. For those seeking a holistic and personalized plan, exploring integrative medicine can provide comprehensive support. Dr. Yoon Hang Kim MD at www.directintegrative.com specializes in creating evidence-based strategies tailored to your unique health journey, helping you navigate these options effectively. Ultimately, the goal of raising HDL-C should be part of a broader strategy to reduce overall cardiovascular risk, as the data on HDL-targeted therapies alone is mixed.