How to increase HDL

[Controlnow]

Hi All,
It seems my HDL is low :0(

HDL Cholesterol 0.82 mmol/L

I believe it should be between 1-4.

How did you go about quickly increasing your HDL ?

I am vegetarian and just started on Low carb diet.

My Triglycerides were up - so I also need to bring this down - thinking reducing sugar and doing some excercise should help here.

Triglycerides 1.86 mmol/L

So together I have a figure in the red

Triglyceride/HDL ratio 2.27 Ratio

I believe it needs to be <0.87

So definitely work needed in this area.

My Cholesterol 3.83 mmol/L so I was initially please with that thinking all was ok until I saw the about issues with HDL and Triglycerides

 

[kitedoc]

Why not wait to see what the low carb diet does?
It would be helpful to know what you mean by 'low carb' also !!

 

[Bluetit1802]

HDL deteriorates when we eat too many carbs. Cutting carbs stops this and HDL improves.

Triglycerides benefit greatly from eating foods such as oily fish like salmon, mackerell etc a few times a week.

One question - did you fast before this test? If not, it could have adversely affected your triglycerides, particularly if you ate a fatty meal or snack beforehand as they would have been out and about in your blood stream doing their job. It is always best to fast for 10 hours prior to a lipid test.

 

[Controlnow]

HDL deteriorates when we eat too many carbs. Cutting carbs stops this and HDL improves.

Triglycerides benefit greatly from eating foods such as oily fish like salmon, mackerell etc a few times a week.

One question - did you fast before this test? If not, it could have adversely affected your triglycerides, particularly if you ate a fatty meal or snack beforehand as they would have been out and about in your blood stream doing their job. It is always best to fast for 10 hours prior to a lipid test.

Yes I did fast(prob 14-15 hrs) before the test. I am vegetarian and I don’t (like) eat oily fish like salmon, mackre etc so I need an alternative. Ah ok so hopefully on my next test things will have improved.

At the moment I have stopped eating bread, Cereal, Porridge,pasta, potatoes,cakes etc basically anything with lots of carbs. Using a LCHF approach.

 

[Bluetit1802]

Yes I did fast(prob 14-15 hrs) before the test. I am vegetarian and I don’t (like) eat oily fish like salmon, mackre etc so I need an alternative. Ah ok so hopefully on my next test things will have improved.

At the moment I have stopped eating bread, Cereal, Porridge,pasta, potatoes,cakes etc basically anything with lots of carbs. Using a LCHF approach.

In that case, increase the foods you eat that contain a lot of omega 3, and avoid vegetable/seed oils as much as you can - as you are unlikely to use animal fats, then your best option is olive oiul and cold pressed rapeseed oil. Both contain omega 3. Flaxseed and some other seeds are also full of omega 3.

 

[kitedoc]

Yes I did fast(prob 14-15 hrs) before the test. I am vegetarian and I don’t (like) eat oily fish like salmon, mackre etc so I need an alternative. Ah ok so hopefully on my next test things will have improved.

At the moment I have stopped eating bread, Cereal, Porridge,pasta, potatoes,cakes etc basically anything with lots of carbs. Using a LCHF approach.

So how many grams of carbs per day (including 50% of protein intake)?

 

[Controlnow]

So how many grams of carbs per day (including 50% of protein intake)?

I am not sure I understand your question especially 50% of protein intake...

I am aiming to stay below 50 carbs a day n I having set anything in place for protein. I am finding at times I am hungry so then have some cheese or nuts or a boiled egg.

I am not weighing anything as I didn’t want to get into that.

What have you set for you LC diet ?

 

[kitedoc]

My understanding of it from my reading is that about 50% of protein is changed by the liver to glucose.
This is how generations of Inuit, Laplanders have survived over the centuries without any carb intake.
That 50% may vary a bit from person to person but most keto- and low carb diets tend to mention it.
To assuage hunger I try to make sure I eat the fat on the meat, judicious amounts of full cream cheese and use cream instead of milk with my coffee, as too much extra protein may increase the carb content enough to reduce the amount of ketosis possible.
If you avoid meat , there is more saturated fat in olive oil than in the equivalent weight of pork. Other vegetable oils are processed and not considered that healthy.
Best general reference I have found is dietdoctor.com.
Best Wishes

 

[Krystyna23040]

My understanding of it from my reading is that about 50% of protein is changed by the liver to glucose.
This is how generations of Inuit, Laplanders have survived over the centuries without any carb intake.
That 50% may vary a bit from person to person but most keto- and low carb diets tend to mention it.
To assuage hunger I try to make sure I eat the fat on the meat, judicious amounts of full cream cheese and use cream instead of milk with my coffee, as too much extra protein may increase the carb content enough to reduce the amount of ketosis possible.
If you avoid meat , there is more saturated fat in olive oil than in the equivalent weight of pork. Other vegetable oils are processed and not considered that healthy.
Best general reference I have found is dietdoctor.com.
Best Wishes

I most definitely convert at least 50% of protein into glucose and suspect that it might be a higher percentage. Have been careful not to overdo the protein and had much more cream in the last 3 months and BS definitely lower and what is even more interesting is that cholesterol had lowered.

 

[Controlnow]

I am just reading “ Escape from the diet trap” and he wrote that you can eat as much Greek Yoghurt (full fat) as you like for say breakfast, with some nuts and berries.

Isn’t that really just lots of protein ? So Are you now saying that that could be more of a hindrance than help but tickly to weight loss ?

 

[Controlnow]

I am just reading “ Escape from the diet trap” and he wrote that you can eat as much Greek Yoghurt (full fat) as you like for say breakfast, with some nuts and berries.

Isn’t that really just lots of protein ? So Are you now saying that that could be more of a hindrance than help but tickly to weight loss ?

What percentage Carbs Protein Fat are you going for a day ?

 

[kitedoc]

I am just reading “ Escape from the diet trap” and he wrote that you can eat as much Greek Yoghurt (full fat) as you like for say breakfast, with some nuts and berries.

Isn’t that really just lots of protein ? So Are you now saying that that could be more of a hindrance than help but tickly to weight loss ?

The Greek yoghurt that my wife eats has 3.8 g protein and 6.1 g carbs per 100g.
Tubs sizes 200 mls, 500 ml, 1 kg and 2 kg. The carbs and 50% of protein added to that mounts up with the larger sizes up with the larger sizes, and that is without counting in the nuts and berries !!

 

[Venkat K]

I have beeen following Low carb diet since year my HDL is almost doubled.

https://www.diabetes.co.uk/forum/th...and-what-did-you-eat-yesterday.117017/page-77

2018 Feb 15 HBA1C 56 - Total Cholestrol 4.2 mmol/l, HDL 0.83, LDL 2.69, Triglycerides 1.5, Non HDL 3.37.

2018 April 1st - Stopped all the medication and Started Keto Diet - BMI 30 - Weight 75 kg.

2018 May 15th - HBA1C 49 - No medication only, low carb diet and stared Cycling.
Total Cholestrol 7.2 mmol/l, HDL 0.81, LDL 5.57, Triglycerides 1.8, Non HDL 6.39.

2018 July 23rd - HBA1C 46 - No medication only diet - BMI 25 - 63 kg .
Total Cholestrol 7.9 mmol/l, HDL 1.45, LDL 5.63, Triglycerides 1.8, Non HDL 6.45.

2018 Oct 1st - Total cholesterol 7.4, HDL 1.29, LDL 5.65,Triglycerides 1.0, Non HDL 6.11 Erythrocytes 6.0.

2019 Mar 5th - HBA1C 46 - No medication only diet - BMI 24 - 61 kg .
Total Cholestrol 7.3 mmol/l, HDL 1.33, LDL 5.5, Triglycerides 0.85