The South Beach Heart Program by Arthur Agatston

Author:Arthur Agatston
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2013-07-18T16:00:00+00:00

Foods That Can Help Raise HDL

HDL is the lipoprotein that shuttles excess cholesterol from plaque in the vessel walls back to the liver for excretion. It is easier to lower total cholesterol with diet than to raise HDL. In fact, the most effective way to raise HDL is to exercise and lose weight (especially belly fat).

Combining a diet high in good carbs and good fats with exercise and weight loss can have favorable and often dramatic effects on HDL. Red wine and some other alcoholic beverages have also been found to increase HDL by themselves in patients who aren’t overweight.

Good HDL boosters include:

Red wine. One or two 5-ounce glasses of phytochemical-rich red wine daily (if you’re not dieting or are on Phase 2 or 3 of the South Beach Diet) can raise HDL. Wine is a rich source of polyphenols, powerful antioxidants that protect the lining of the coronary arteries from free-radical injury.

But do stop at two glasses. More than two drinks daily may increase your risk of heart disease, as well as the risk of several types of cancer. Furthermore, alcohol is high in calories. If you need to lose weight, your intake of alcohol should be on an occasional basis.

Other alcoholic beverages. It is thought that beer, vodka, and other alcoholic beverages may have the same favorable effects on HDL as wine. In fact, there are no good studies in real-world populations showing an advantage for wine over other alcoholic beverages. That said, I still prefer that my patients who want to have a drink choose wine because of its good polyphenol content. I also recommend that they have alcohol with meals to slow its absorption. Avoid mixed drinks and excessive intake.

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