Plaque is the stuff of coronary heart disease. It is CONTROLLABLE, it is STOPPABLE, it is REVERSIBLE.
But you must be equipped with the right information on diet, nutritional supplements, and hopefully the avoidance of medication.
This is the blog that accompanies the 
More and more people in my clinic are showing HDL cholesterol values of 80 mg/dl or higher, males included.
Think about it: Nationwide, average HDL for males is 42 mg/dl and for females 52 mg/dl. Even though these average values are generally regarded as favorable, HDL cholesterol values at these levels are nearly always associated with higher levels of triglycerides, postprandial (after-eating) lipoprotein abnormalities, and excessive quantities of small LDL particles.
HDL particles are, of course, protective and are powerfully anti-oxidative. Higher levels of HDL have been associated with reduced potential for cancer, as well as reduced risk for heart disease.
Following the simple regimen that we follow to gain control over coronary plaque has therefore increased levels of HDL to heights that are uncommon in the rest of the population, levels that readily top 80, 90, or 100 mg/dl. That regimen includes:
1) Elimination of all wheat–Yes, consumption of “healthy whole grains” sets you up to have lower HDL levels; elimination of wheat increases HDL.
2) Limited carbohydrate consumption–While eliminating wheat is a powerful nutritional strategy to increase HDL, non-wheat carbohydrates like quinoa, millet, beans, rice, and fruit can still cause high triglycerides that lead to reduced levels of HDL. Limited exposure helps keep HDL at higher levels.
3) Omega-3 fatty acid supplementation–Because omega-3 fatty acids reduce both triglycerides and blunt the postprandial rise in lipoproteins that can cause HDL degradation, HDL rises with omega-3s from fish oil.
4) Vitamin D supplementation–The effect is slow, but it is BIG. HDL just goes up and up and up over about 2 years of supplementation. Before vitamin D, HDL levels of 60 mg/dl were the best I could hope for in most people. Now 80 mg/dl is an everyday occurrence.
Other factors can also be used to increase HDL levels, such as weight loss, red wine and alcohol, exercise, cocoa flavonoids, green tea, and niacin. But following the regimen above sends HDL through the roof in the majority.
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Just had mine tested and it is 77.
Excellent, Donna!
Thanks for clearifying this Doctor Davis. It seems like everything the media tells us Re: supplements, is done in a frightening, alarmist fashion. Except when speaking of pharmaceuticals such statins or anti-depressants, etc etc. then “all’ is good and safe. You can see who holds the money bags!!!!
Yup. Sad, but true.
Billions of dollars buys plenty of clout and attention. This is why conversations like this count: It is part of our effort to be better armed against it.
Hi Doc,
Excellent blog. Seriously. You are changing people’s lives.
I’m a firefighter and VERY active, and it’s pretty obvious a “low” carbohydrate diet isn’t going to work well for me. I’ve tried it, and the performance hit is significant.
How would one find a balance between enough “safe” carbohydrates to support activity levels (potatoes, limited rice if no GI issues are evident, tons of vegetables), and keeping those HDL, triglyceride, and particle size distribution numbers looking ideal?
Thanks a ton,
Justin Arnold
Thanks, Justin.
The “performance hit” is likely temporary and tends to diminish or disappear within a few days to weeks, as your body converts to a fat burning metabolism.
The only time you need to actually supplement carbohydrates is during an exceptional long-distance or long-duration effort.
Hi folks,
I am an unmedicated diabetic and my fasting blood sugar is now around USA 85, uk reading is 4.7,
my previous hb1ac has always been 5.8 but this time I expect it will be close to 5.0 much better.
My plan is very lowcarb , and fairly high fat,circa 20 carbs per day in total.
I am only about 10 pounds 4 kilo overweight max.
In the last 4 weeks I have lost 11 pounds circa 5 kilo on the very low carb high fat diet/ with ligh exercise too.
My aim is to lower my cholesterol without statins if possible, and to loose a few kilos, And reduce my Hb1ac.
My energy levels are fantastic , my vit D was around 40 a year ago it is 70 now as I have been on a few sunny holidays and supplements of circa 2000iu vit d daily.And fish high in omega 3 times a week.
The question is the big rise in LDL normal, or any ideas I can reflect on.????
Did I take the test too early ?? ##
Has any one else experienced this.??
Has any one taken crestor or some statin for a while til this levels out hopefully,
Any one taking a statin while on a low carb high fat diet and why , did the low carb high fat not work ??
MY total cholesterol and HDL have gone “beserk” , but triglycerides have lowered.
Total Cholesterol: << this was taken two weeks ago it was only the third week into my very low carb high fat diet,#
9.8 mmol/L = 382.2 mg/dL
LDL Cholesterol:
7.6 mmol/L = 296.4 mg/dL ~ My ldl has basically doubled here ###
HDL Cholesterol:
1.46 mmol/L = 56.94 mg/dL slight improvement here
triglycerides:
1.54 mmol/L = 137.06 mg/dL big improvement here THEY HAVE NEVER BEEN SO LOW
Test taken on 29/07/2011 <<<< Before the very low carb high fat diet.
" THE UK & USA MEASUREMENTS ARE SHOWN side by side ".
Total Cholesterol:
5.8 mmol/L = 226.2 mg/dL
LDL Cholesterol:
3.4 mmol/L = 132.6 mg/dL
HDL Cholesterol:
1.37 mmol/L = 53.43 mg/dL
triglycerides:
2.25 mmol/L = 200.25 mg/dL
Goodluck
chessguy
Hi, Chess–
Recall that LDL is a calculated value and thereby an incredibly unreliable value. The fact that triglycerides have dropped so precipitously suggests that LDL has converted to large and will overestimate true LDL.
What you need is a genuine lipoprotein panel, e.g., NMR, once weight has plateaued for about 2 months.
What’s your sense of the prospects of the CETP inhibitors now in the pipleline? It seems like they managed to engineer out the blood pressure problems caused by aldosterone or whatever it was, and they show phenomenal increases in HDL. IF any of these pan out and the HDL produces is actually functional, I’d be all over that…..
Stilll much to learn about those agents.
However, in the meantime, I am witnessing HDL values of 80 mg/dl and near-complete or complete elimination of small LDL with the diet. By the time the CETP inhibitors come out on the market, I don’t think we will need them.
Hi Dr Davis,
I am striving to approach the 80 marker, although my HDL has not been that high. In 2008 it was 53 with a total cholesterol level of 194. Trigylcerides were 46. Glucose was 93. I am a 6 foot tall, 55 year old guy and 178 lbs.
With the help from a Naturopath, I have added 750mg of Nicotinic Acid (Slo niacin) per day to lower a slightly elevated level of LPa of 16mg. and I have large buoyant LDL. The results of a few months on the slo Niacin is that my Total Cholesterol is 175, Trigylcerides are 22, HDL is 75, and LDL is 96. My glucose tested at 96.Liver tested normal, slightly elevated kidney function.
My question is on the Niacin and glucose levels- I understand that Niacin will increase glucose, but how do I go about lowering it? I try to eat low gylcemic, try to eat low carb- certainly no refined carbs, (about 100 grams a day)and I excercise regularly.
What else can I do to get my glucose down and move the HDL up? Thank you, Sir.
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