How to increase HDL without increasing LDL

Can someone share his success story of increasing HDL without increasing LDL(with minimum reliance on drugs), preferably with diet.

My LDL is at 77 but HDL is also less at 34. I am on near "zero oil diet"(just 5-10 ml oil from all sources). I take statin and nicotenic acid tablets.

My triglycrides are high at 175. Please also advice on easiest way to bring it down(from personal experience).

Thanks in advance.

[remar]

i would recommend extra virgin olive oil, avocodos, walnuts. these are all good fats. and stay away from red meat. cheese and eggs only sometimes. any animal food has cholesterol in it. you need your triclycerides under 150. cutting out animal foods should help. eat lots of fruit and vegetables. you said you on a near zero oil diet, but you do need some good fats like the ones i mentioned above. they will help raise your hdl.  and cutting out animal foods as much as possible will lower your tryclicerides.i hope this helps some. remar

[Tinu1959]

Thanks Remar for response. Actually I do all what you have stated.
I take extra virgin olive oil, walnuts(one daily), almonds(5 pices daily), lot of fruits and vegetables. I do not take red meat, though I ocassionally take fish. I consume vegetable based protines.
What I do not take is avocados. In this part of world where I stay avocados do not form part of our dishes, though they are sold in the market. I will try as you suggested(looks like they need to be taken raw??)

What I also do not do is enough walk(probably??). I walk only for 30 minutes daily due to my low EF(30%) post MI. can this make so much difference to HDL and triglycrides??

Only three months back my triglycrides were below 100. Now they are 177. I am unable to point out any reason(probably my lack on knowledge on this subject).

Shall appreciate your experience and suggestions.

Thanks

[MysteryChemist]

Typcally, 1-2 tablespoons of olive oil and 1 oz of almonds (24-25 pieces) are recommended for sources of good fat. You can add in 1 oz od walnuts.  You may have to be careful about the calories, though. An oz of almonds or walnut is 170 calories

Exercise, stopping smoking, avoiding trans fats are all ways to improve HDL, at least for some people.  It didn't help me, though.  I was able to raise my HDL from 32 to 50 with 2000 mg of Niaspan. The niaspan also lowered my triglycerides and my LDL as well.

It is interesting that your triglycerides are going up.  Are you eating things like bread? Last year, I had to cut back on my carbs to lower my blood sugar.  It also lower my triglycerides and I also lost weight as well (30 lbs over 9 months). I had to avoid certain vegetables like corn and potatoes. I also had to watch my portion sizes and switch to multigrain breads. My fiber, both soluble and insoluble, consumption has been high as well.

[MysteryChemist]

How long have you been taking the nicotenic acid pills?  In my case, it took a long time before my HDL increase. My Dr started me off at 500 mg and it wasn't until I started taking 1500 mg that my HDL went form 32 to 41.  It took about 4.5 months. (My Dr bumped my dosage every month or month and half.)

[Tinu1959]

I also feel that I should be taking more quantity of almonds and walnut. But I am not very sure if my doctor will be comfortable with 1oz each of walnut and almonds. Everytime during last one year I asked him to increase, he was very particular with a big NO.

I have only recently taken up "very low fat" diet so I feel calories should not be a problem. In fact I lost about 2 kg during last two weeks. I must talk to my Dr about putting me on high dose of niaspan. I feel it should work?

Though I do not take potatos but I have been taking corn. As you mentioned I will try to stop corm and see if it helps. I do take lot of fibre.

I have been taking nicotinic acid along with statins, but quantity is nowhere near yours. The pill which take contains "atorvastatin calcium-10mg" and "nicotinic acid-375mg".

I was just wondering if STRESS can increase levels of triglycrides?? Even when you are on cholostral preventive drugs.

Thanks for all the information. Look forward to more suggestions.

[remar]

try to keep your stress down, it will help you in many ways. walking more will be good for you also. my mother is going throught he same thing as you. her triclycerides were great, but her last blood test showed they were elevated. it's very frustrating, because she has a very low fat diet and exercises daily. i see nothing wrong with adding more walnuts to your diet. and yes you eat avocacos raw, i cut them in half scoop them out with a spoon then cut them up and put them in my salads. i got my cholesterol  and triclycerides way down and my hdl way up with diet and exercise, i really hopes this works for you. take care. remar

[Tinu1959]

Thanks Remar. I plan to join yoga classes from next week to address stress part. I have heard it helps. And, thanks for avocados receipe. I will certainly try it. I am trying to findout if I can get some information on walnut and almonds intake.

Regards

[remar]

your welcome, yoga sounds like a great idea. walnuts, a palm full everyday. about the same with almonds, maybe a little less. take care. remar

[dalycity]

Hi, Tinu:  

I understand aerobic exercises increase HDL; and weight lifting lowers LDL.  When I was running a lot, my HDL went up to 85.  

My husband also exercises, with weights 5x a week (1-2 hrs/day) and runs once a week (5 miles). Yes, I know, it's a bit much. He exercises to relieve stress (he says). His HDL is an incredible 105; and LDL is lower than his HDL, but I can't remember the #.  Total #: 205. He eats normal, not especially good nor bad. We are not young, approaching 60.

[Tinu1959]

My HDL was good before I suffered heart attack last year. I used to go for morning  brisk walk, daily. However, after the heart attack last year, my heart function has come down which has reduced my capability to exercise. Presently I walk for 30 minutes daily(at slow pace). As and when my heart condition improves I may be able to increase my reliance on exercise. For time being I need to keep my lipid profile in strict control by other means, diet, yoga some food supplements. Any advice in this regard will be of great value.

[dalycity]

Okay, eating oatmeal, say 30 days straight will take your total # down.  Also oat bran is another food that is supposed to lower the #.  Gees, I hope you get more advice on this matter.  Good luck to you!