DrSugar Answers: Raising HDL Cholesterol Levels?

DrSugar is in the house! And she’s answering your health-related questions. Dear DrSugar, I just had lab work done as part of my routine physical. My HDL cholesterol level is really low - 30. I am really scared. What can I do to improve the number? Is it possible to make it go up? - Freaked out about HDL This is a great question since cholesterol problems are quite common in Americans. High cholesterol affects 42 million Americans, and 63 million more have borderline high cholesterol. To learn more about cholesterol and what those numbers mean, just read more! Cholesterol is a waxy substance that is found in the fats (lipids) in your blood. While your body needs cholesterol to continue building healthy cells, having high or abnormal cholesterol levels can increase your risk of heart disease or stroke. According to the Mayo Clinic , when you have high cholesterol, you may develop fatty deposits in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries. Decreased blood flow to the heart can result in chest pain or a heart attack, while decreased blood flow to the brain can result in a stroke. Cholesterol levels should be measured at least once every five years for everyone over the age of 20. For women over the age of 45 and men over the age of 35, routine (at least yearly screening) of cholesterol is recommended. The screening test that is usually performed to check cholesterol levels is called a lipoprotein profile. The profile measures more than just total cholesterol, but also measures levels of low density lipoprotein (LDL) cholesterol, high density lipoprotein (HDL) cholesterol, and triglycerides. Total cholesterol is a composite measurement that includes LDL cholesterol, HDL cholesterol, and the other lipid components. Most physicians recommend that total cholesterol levels are less than 200 mg/dL. Triglycerides are the chemical form in which most fat exists in food and in the body. A triglyceride value less than 150 mg/dL is considered normal. LDL cholesterol is often referred to as “bad cholesterol” because its buildup on the walls of one’s arteries can increase the chances of developing heart disease. The lower the LDL cholesterol level, the better it is for one’s health. An LDL level below 100 mg/dL is optimal for people at risk for heart disease, and below 130 mg/dL is near ideal/optimal. HDL cholesterol is often referred to as “good cholesterol” because it protects against heart disease by taking the “bad cholesterol” (LDL) out of the blood and keeping it from building up in the arteries. Thus, the higher the HDL level, the less LDL in the blood. An HDL level of 60 mg/dL is optimal. In the case of the person who asked this week’s question, the HDL level is 30 mg/dL, which is considered low. Below 40 in men and below 50 in women are considered to be low levels of HDL. Increasing HDL cholesterol levels can help reduce one’s risk of heart disease, and it is very possible to increase one’s HDL level. First, lifestyle modifications go a long way when it comes to improving your HDL cholesterol levels. Quitting smoking can increase one’s HDL cholesterol by 10 percent! Other lifestyle modifications that can help increase HDL levels are losing weight, frequent aerobic exercise, limiting alcohol consumption, and a healthier diet including healthier fats. A healthy diet can include some fat, and recommendations say that 25-35 percent of daily calories can come from fat, and saturated fat should be less than 7 percent of daily calories. Monounsaturated and polyunsaturated fats - found in olive, peanut, and canola oils - tend to improve HDL levels. Nuts, fish, and other foods containing omega-3 fatty acids are other good choices for improving LDL and HDL levels. Other foods that have a healthy effect on blood cholesterol levels include whole grains (such as oatmeal and oat bran) and nuts (such as walnuts, almonds, and brazil nuts). There are prescription medications and over-the-counter supplements that can help cholesterol levels, however, these should really only be discussed or started with the direction of a physician. Hopefully this information will help you understand what the different types of cholesterol are and lead you to either get your levels checked if that has not been done, or to discuss with your physician what your results mean if they are abnormal. Cholesterol levels can be improved not only with lifestyle modifications, but also with medications and supplements. Thus, if you had abnormal results or are concerned, you should discuss this with your primary care physician to determine what the best lifestyle modifications and treatments will be for you! Have a question for DrSugar? You can send it to me via private message here , and I will forward it to the good doctor. DrSugar’s posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

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DrSugar Answers: Raising HDL Cholesterol Levels?

Reader Recipe: Sweet Potato and Date Spelt Muffins!

Get your muffin pans ready and check out this recipe FitSugar reader LHealthMonster posted in the Tone It Up community group. Sweet Potato and Date Spelt Muffins! Original recipe: lots of trial and error. Got basic ingredient list from a muffin eaten at the Urban Herbivore in Toronto. Changed it a bit. To learn how to make these muffins just keep on reading.

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Reader Recipe: Sweet Potato and Date Spelt Muffins!

Bone Up: An Anatomy Quiz

Let’s get to the heart of the matter. No actually . . . let’s get to the bones. How much do you know about them? Bone up on some basic anatomy and take this quiz. Take the quiz

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Bone Up: An Anatomy Quiz

Not Happy With My Body [Forum]

My name is Hanna, I am 19 years old. I have struggled with my perception of a healthy weight since I was 13 (hit puberty.) I always look back at pictures from years ago and think how good I used to look, but then I remember that back then I felt fat too. Since then I have never been happy with my body, and I want to get back to a healthy weight. I am currently 165 and 5′5 I am very athletic so I do not look my weight, but I personally am never happy. My two roommates are VERY slim and I am constantly comparing myself to them. I want some encouragement because whenever I diet I lose about 10lbs then give up. Any advice is good advice. I have problems with bread, it is basically my main weakness…thank you all for your help, Love, Hanna

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Not Happy With My Body [Forum]

Obvious but True: Listen to Your Body

Not sleeping enough makes you grumpy. Drink too much, you feel hungover . Overeating makes you feel stuffed - or worse. Basically, when you do something your body doesn’t like, you will feel the negative effects. The pattern should be obvious enough, and yet we’re constantly making bad choices that try to challenge the result. Whenever I do something my body doesn’t like, I try to remember the unpleasant feeling, so I can recall it the next time I’m about to order another cocktail or pig out on Doritos . We all make unhealthy choices from time to time, so don’t beat yourself up over it. Just recognize that your body is trying to tell you something. I can only think of one exception to the rule: muscle soreness after a great workout. In those cases, you might hurt because you pushed yourself a little, which is OK. However, it might also mean you’re not warming up enough or stretching properly after your workout, so don’t ignore those signals either. Can you think of any other exceptions to the “what’s bad for you feels bad” theory?

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Obvious but True: Listen to Your Body

Can Water Help You Lose Weight?

Filed under: Diet & Weight Loss Getty Images When was the last time you reached for a glass of water ? If you can’t remember, you might be doing your body a disservice, especially if you’re trying to lose weight. A small study that was presented at the American Chemical Society shows that drinking moderate amounts of water can help people lose weight. The researchers observed 48 adults aged 55 to 75 years for 12 weeks. One group drank two glasses of water before their meals while the other did not. Everyone ate a low-calorie diet, but those who began each meal with two 8-ounce glasses of water lost nearly five pounds more on average than those who did not. “The theory behind the study is a glass of water will take up volume and space in your stomach so you will have less room for caloric foods,” said Andrea N. Giancoli, spokesperson for the American Dietetic Association. “Anecdotally that has always worked for me, and it is advice I dish out to clients. But this study helps to support that advice.” No one doubts water’s importance in the body, which is composed of up to 75 percent water. It is an essential nutrient that plays many roles, including regulating temperature and transporting other nutrients throughout the body. This, however, is the first study that shows evidence of water’s appetite-suppressing qualities. It fills up dieters and quenches their thirst so they don’t confuse it with hunger and overeat. Another reason for the dramatic results could be that those who were asked to drink two glasses of water before each meal may not have reached for sugary sodas and other drinks filled with empty calories . “What is really important here is that we try not to drink our calories unless the beverage is a nutrient dense one such as low-fat milk,” Giancoli said. “We can easily meet our fluid needs with water and other no-cal or low-cal beverages.” Although the researchers didn’t determine whether other zero-calorie beverages like diet soda of coffee would have a similar affect, Giancoli said it’s probable. Still, water offers additional benefits that other zero-calorie beverages do not. “Plain water, especially tap water, is much cheaper than other zero-calorie beverages,” Giancoli said. “Tap water is environmentally friendly, provides fluoride and can be [a] source of other minerals like calcium and iron.” But perhaps the weight loss should be contributed to water’s ability to rev a dieter’s metabolism . Recent studies show that water raises alertness and blood pressure and helps burn calories . Dr. David Robertson estimated that increasing water consumption to three 16-ounce glasses of water a day could lead to a five-pound weight loss, even if the dieter didn’t change his diet or exercise routine. Foods that have a high water content also help curb appetite, which is why some recommend eating a broth-based soup or small house salad before a meal. Fruits and vegetables, which are full of water, are nutritionally dense, giving those who eat them a boost of energy and a feeling of satiety, without adding unnecessary calories. Most health experts, and we at That’s Fit, agree that the best way to lose weight is to eat a healthy diet — that includes water instead of high-calorie sugary drinks, fresh fruits and vegetables, as well as whole grains and lean meats — and exercise regularly. Do you need inspiration to reach your weight loss goal? Ashley and Lee, two of our readers, share their tips . Permalink | Email this | Comments

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Can Water Help You Lose Weight?

Running With Your Partner

Filed under: Fitness , Fit Running Corbis There are a lot of things I do to get myself to run when I’d rather be sleeping, drinking wine or just enjoying the air-conditioning from the comfort of my couch: I’ll lay out my running gear the night before, bargain with myself [if you do this, you can have pizza later], and tell myself that if I’m not into it after 10 minutes, I can turn back [though I feel too guilty to take myself up on that one]. But when all else fails, as it sometimes does, and I find that I’ve neglected to run for days on end but have no motivation to change that, I turn to my in-home motivator, also known as my fiancé. We rarely jog together — he runs a seven-minute-mile, and I’m, well, slower than that. So running together can often be an exercise in frustration. He’s practically standing still, I’m struggling to keep up and neither of us is having a good time. We are in no way ideal running partners. But sometimes running together is the only reason either of us makes it out the door. All it takes is one person to put the idea out there. You don’t even need to be fully committed to it; you just have to say it. “Hey, maybe we should go for a run?” The other usually agrees, even if reluctantly, that a run would, in fact, be a good idea. Next, someone must make a move to put on the running gear. Sometimes I’m the one to lace up the Mizunos, hoping he’ll call my bluff. But soon there we are, dressed to run, so we figure we may as well get it over with. Once we’re out the door, grateful to each other for the motivation to move, the pace and distance don’t matter. It’s sometimes liberating to know that the hardest part of your run was getting started. We take it easy and focus on finishing and supporting each other if one of us (usually me) is having a tough time. We forget about watches and hills and sprinting and just enjoy the sights and the company. It’s on these runs that I usually spot a new restaurant to try. He finds a new bookstore to visit or a grassy place for us to read, and we talk about how our week has been and make plans for the next. And while these are not the training runs that will help us set a personal record in a race, we’re smug and accomplished when we finish, knowing we did something that would have been impossible without a push from the other. Which is why these runs in particular always seem to end on a positive note. No matter how long it took or how many times I slowed us down, we’re both better off for our reluctant run. Read about one woman ’s quest to become the runner she wants to be . Permalink | Email this | Comments

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Running With Your Partner

Crack the Fat-Loss Code

Filed under: Diet & Weight Loss , All Diets Amazon.com Our Reviewer Says … Carbohydrates have been the focus of several diets, and Crack the Fat-Loss Code is no exception. Chant claims macro-patterning, which means alternating between low- and high-carb intake, teaches your body to look beyond carbohydrates for energy. In the end, this apparently resets your body’s metabolism. As convincing as that might sound, the macro-patterning philosophy isn’t backed by research. At a Glance Outsmarting your metabolism and conquering diet plateaus is what the Crack the Fat-Loss Code Diet is all about. Created by Wendy Chant, certified personal trainer and specialist in performance nutrition, the eight-week diet centers around macro-patterning, in which you alternate between “carb-up,” “carb-down” and baseline days. Essentially, you’re tweaking the number of carbohydrates you feed your body each day so that you can lose 25 pounds in eight weeks. Checklist Cost: minimal. Meals Provided: none. Diet Duration: eight weeks. Fitness Requirements: Daily exercise, including cardiovascular activities and strength training, is recommended. Time Commitment: minimal to moderate. Eating Out: possible. Alcohol: yes. Vegetarian-Friendly: yes. Strict/Flexible Eating Plan: strict. Books: “Crack the Fat-Loss Code” , “Conquer the Fat-Loss Code” Permalink | Email this | Comments

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Crack the Fat-Loss Code

This Streaker Needs a Break, Not an Outfit

When I say that Jennifer Aniston is somewhat of a streaker, it’s not what you think. Although also used to describe a person who runs naked in public (I can’t help but think of Will Ferrell in Old School ), the word streaker is also used to describe a certain type of runner: one who runs seven days of the week, without missing a single day. Jennifer recently declared, “[I] run, work out every day. I do a lot of running - exercise is so important.” It’s unclear though if she runs every day, but if she does, Jen is a streaker. As of today, Mark Covert of Lancaster, CA, holds the longest running streak, running at least one mile every day since July 23, 1968. He explained to the Washington Post , “I’ve trained through illness and injury, run plenty of times when I shouldn’t have. I ran on the days my parents passed away and I’ve run when every one of my four kids was born. I still look forward to running every day, although the trees go by more slowly now.” I’m by no means advocating that you become a streaker of either sort. While I agree that moderate physical activity every day is good for your body and your mind, doing the same type of activity, whether it be running, biking, swimming, or whatever, isn’t a good idea for your muscles or joints. Constantly using the same parts of your body in the same way could be your first class ticket to a repetitive stress injury. Not only will that end your streak, but it could put exercise on hold completely. If working out every single day feels good to you, go for it. Just be sure to incorporate different types of exercise that work all the parts of your body. You’ll not only prevent injury, but you’ll also become stronger overall.

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This Streaker Needs a Break, Not an Outfit

What Kind of Workout Avoider Are You?

There are times when even the most diligent exerciser just does not want to work out. Whether it’s yucky weather, sore muscles, or just a bad attitude, there are some days when we’ll stop at nothing to avoid a workout. What kind of avoider are you? Take this quiz to find out. You went to bed with big plans for a 6 a.m. outdoor workout. You wake up and a gross, misty rain is falling. You: Forget it. It’s gross outside, you’ll get blisters from running in the rain, or sick from the cold. Tell yourself you’ll work out after work; the weather will surely get better before the afternoon. Hit the snooze button, only to wake up an hour later feeling like a failure. The mister took your car and you have no way to drive to your spinning class. You: Hit the road on your bike. Missing class will just make you feel awful for the rest of the evening. Sign up online for a class that starts three hours later. He’ll be back by then . . . right? Stay home. You can’t get to class, there’s no use getting upset about it. It’s 5:30 p.m. and every single treadmill at the gym is taken. You have exactly 45 minutes until you have to leave. What do you do? Sweet talk one of the runners into finishing her workout 15 minutes early. You’ll trade your stationary bike for her treadmill. Lift some weights and call it a day. No use waiting around. Realize you should have gotten to work 30 minutes earlier so you could have left 30 minutes sooner and gotten a treadmill. Your usual yoga class has a substitute teacher you just don’t like. You: Suffer through it anyhow. Unhappy yoga is better than no yoga. Skip. There is no way you’re dealing with the sub. Complain that the studio should have notified you of the switch before you hauled it to yoga class. You made plans with a friend to work out together, but you’re just not feeling it and decide to cancel. What’s your excuse? You’re sick/have a migraine/have too much work to finish. You’re so sorry. No, really, you’re terribly sorry. And you hope it doesn’t put her out. You’d rather do it another day. Is that OK? Impromptu afterwork happy hour with co-workers - woohoo! Except you had plans to hit the gym. You tell yourself: One drink - two, max - and you’re in bed early and up early the next day to hit the gym. You have to go to the work event. Your boss will be there. Her boss will be there. You’ll look lame if you don’t show after work, even if it does mean missing class.

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What Kind of Workout Avoider Are You?

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