 High-density lipoproteins (HDL) are also known as “good” cholesterol. These particles help to remove cholesterol from the body by carrying it from the rest of the body to the liver, where it’s eliminated. There are a number of ways to help keep your HDL levels in the optimal zone, including exercising, quitting smoking, and taking supplements. There are also certain foods that, in correlation with exercise, can help to raise your HDL levels (and/or improve the ratio of your HDL to LDL levels). What do these foods have in common? High in healthy fats: Foods such as fatty fish, nuts, and seeds are great dietary sources of omega-3 fatty acids. Omega-3s are known for their heart-healthy benefits, but they also have the power to raise HDL levels.3,4 High in antioxidants: Known for the role they play in supporting a healthy immune system, antioxidants help to protect our bodies from the damage caused by oxidative stress. Foods high in antioxidants such as berries, grapes, and green tea have an added benefit: A higher antioxidant level is associated with improved HDL numbers.5 HDL is actually an antioxidant itself, helping to prevent the oxidation of lipids on LDL particles and helping to remove free radicals.6,7 So which foods should you add to your next grocery list?  Conclusion
So if your healthcare practitioner has suggested you increase your HDL levels to help optimize your health, consider adding one or more of these foods to your daily diet! References: 1. Zhou Q et al. Int J Environ Res Public Health. 2015;12(5):4726-4738. 2. Brown L et al. Am J Clin Nutr. 1999;69(1):30-42. 3. Franceschini G et al. Metabolism. 1991;40(12):1283-1286. 4. Yanai H et al. J Clin Med Res. 2018;10(4):281-289. 5. Kim K et al. Nutrients. 2016;8(1):15. 6. Xepapadaki E et al.. Angiology. 2020;71(2): 112-121. 7. Brites F et al. BBA Clinical. 2017;8:66-77.
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 By Melissa Blake, ND
Modern-day living has granted us access to an abundance of both food and artificial light, contributing to an endless opportunity for food production and consumption. The opportunity for overindulgence can lead to a number of health issues, including changes in sleep, mood, and energy, unwanted weight gain, heart conditions, memory issues, and digestive complaints. The circadian diet offers a solution to these negative outcomes and is basically a way of aligning intermittent fasting with your circadian rhythm that takes into account not only what you eat, but when you eat. What is the circadian diet? While similar to intermittent fasting, the circadian diet divides a 24-hour day into two windows—one window when food is consumed and the other spent fasting (no food, only water). The circadian diet emphasizes eating in sync with the body’s natural tendencies and instincts. This means eating during daylight hours during a window that is approximately 12 hours long and falls somewhere between sunrise and sunset, with evidence suggesting the earlier the eating window closes, the better.1 Eating in this way, with an emphasis on dietary timing, can help support the body’s natural circadian rhythm and contribute to overall health and wellness.1 The benefits of the circadian diet The circadian diet, in part due to a positive impact on circadian rhythm, contributes to substantial benefits on sleep and metabolic health. This often means better energy, fewer cravings, blood sugar control, improved digestion, and weight loss.1 When done properly, the circadian diet is a safe and effective way of eating, and modifications can be made to suit almost any lifestyle, cuisine, or dietary preferences. A sample day on the circadian diet Morning routine: A day on the circadian diet involves more than just food. It starts with waking at a consistent time, ideally with the sun. After you wake, drink water or herbal tea to help meet your hydration needs. Follow that up with some gentle stretching or movement to help get the blood flowing and energize the body. Try to get outside within one hour of waking in order to help optimize your body’s internal clock. Break-the-fast: Next, begin the 12-hour eating window within two hours of waking by literally breaking the fast with a well-balanced meal that includes protein, fruit, vegetables, and good-quality fat. Aim to consume most of your calories earlier in the day, with a smaller meal to close the eating window. Ideally, you’ll want to stop eating two or more hours before bedtime in order to allow the body sufficient time for digestion. “Aim to consume most of your calories earlier in the day, with a smaller meal to close the eating window. Ideally, you’ll want to stop eating two or more hours before bedtime in order to allow the body sufficient time for digestion.” Close the window: During the fasting window, which ideally starts early in the evening, drink water and herbal tea to stay hydrated. Consider a gentle movement routine and other calming activities to promote sleep, such as journaling, light reading, and breathing practices. Another important aspect of the circadian health diet involves limiting technology, especially during the evening hours. Shut off all screens and try to reduce your exposure to light for at least one hour before bed to reduce any potential disruptions to sleep patterns.2 Finally, ensure you have a dark, cool, and comfortable sleep space combined with a consistent bedtime to help round out your day. Things to consider with the circadian diet Initially, people may experience hunger during the fasting period of the circadian diet, especially those who struggle with nighttime eating or blood sugar control. These issues generally can be avoided if the fasting period is introduced slowly over a period of time, with gradual increases to the fasting window. Many people have predetermined thoughts about food and it can be helpful to clean that slate and unlearn what you think you know about food. For example, avoid categorizing food as “good” vs. “bad” or even “breakfast” vs. “supper” foods. Aim to become more adventurous in the kitchen – this could mean eating chicken and salad for breakfast or a hearty bowl of lentil soup. Following a circadian diet means listening to your body and its needs. This can be a challenge if you struggle with unhealthy food cravings or are new to a whole foods way of eating. Ask for help and take it slow. If you have a significant medical concern or if you’re unsure where to start, consider speaking with a knowledgeable healthcare provider who can help support you with a personalized plan. Every step, even if it seems small, counts. The key is what you choose to do every day. Daily habits and routines have the most significant impact on circadian rhythm and offer an opportunity for anyone to optimize circadian health, contributing to better overall health and wellness. References: 1. Zheng D et al. Trends Immunol. 2020;41(6):512-530. 2. Aulsebrook AE et al. J Exp Zool A Ecol Integr Physiol. 2018;329(8-9):409-418.  by Bianca Garilli, ND
When doctors measure our cholesterol, they look at the vehicles that carry it in our blood—which gives them a clue what our body is doing with that cholesterol. The two most common and well-known vehicles are low-density lipoproteins (LDLs) and high-density lipoproteins (HDL). LDL is frequently referred to as “bad cholesterol,” while HDL is deemed “good cholesterol,” although it is now known that understanding cholesterol and its effects on the human body are much more complicated than this simplified breakdown. Nonetheless, it’s still very important to maintain adequate levels of the “healthy” HDL. So if you’ve been told that you need to increase your HDL levels to optimize health, keep reading to discover several HDL-boosting tips. Tip 1: Exercise! It’s true! Exercise is not just great for improving body composition, balancing blood sugar, losing weight and feeling happier, it’s also been shown to be associated with a healthier lipid and lipoprotein profile, thus lowering the risk for heart health problems.1,2 In a study comparing well-trained soccer players to sedentary controls, researchers found the average HDL-C levels in the athletes was 12.5% higher than in the nonexercising controls.2 This is important when considering that HDL can be compared to a “dump truck” for the cell; it gathers excess cholesterol left in the artery walls and carries it to the liver for disposal (breakdown and excretion).3 Too little HDL can lead to excess plaque buildup and subsequent risk of cardiovascular issues.2 One medical organization notes that benefits of exercise can be seen in as little as 60 minutes of moderate-intensity aerobic exercise per week, while a meta-analysis that included 25 studies indicates it may be closer to 120 minutes of weekly exercise to experience an HDL benefit.4,5 This meta-analysis concluded that it was the exercise duration rather than intensity or frequency that resulted in best benefits.5 And, in fact, it seems that more is better: “Each 10-minute increase in exercise duration corresponded to an approximately 1.4-mg/dL net increase in HDL-C level.”5 Tip 2: Take targeted nutritional supplements Nutraceuticals have become an indispensable and regular part of supplementing healthy living these days. Known for their vast array of health benefits, omega-3 fatty acids have been shown to also support healthy HDL levels.6 Omega-3s have two broad categories: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both downstream metabolites of the well-known class of anti-inflammatory promoting omega-3s called alpha-linolenic acid or ALA.7 Studies indicate it is the DHA that is most effective in improving HDL levels with one study showing a 4.49 mg/dL increase in HDL when subjects were given DHA compared to placebo subjects not given DHA.6 Tip 3: Stop smoking It’s been well-established that smoking is detrimental to health and, in particular, is a significant risk factor for cardiovascular health problems.8,9 Smoking has been shown to reduce levels of HDL and other underlying causes that lead to an increased risk of heart issues.9 The good news? When someone quits smoking, a reversal in HDL levels can be seen with the recently smoke-free person’s cardiovascular risk soon approaching that of the long-term nonsmoker.10,11 In summary, higher serum levels of HDL are positively associated with a lowered risk for the development of cardiovascular disease.12 On the flip side, a suboptimal level of HDL may increase an individual’s risk for cardiovascular issues, in both men and women.13 Keeping HDL levels within their optimal range is important. Here are three things you can do right away to ensure your HDL levels are moving in the right direction:
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Certain persons, considered experts, may disagree with one or more of the foregoing statements, but the same are deemed, nevertheless, to be based on sound and reliable authority. No such statements shall be construed as a claim or representation as to Metagenics products, that they are offered for the diagnosis, cure, mitigation, treatment or prevention of any disease. |