The Garbage Trucks in Your Blood

In general, I neither prescribe nor proscribe alcohol, since a significant number of people are prone to alcohol abuse. If you're going to drink, do it moderately.

5. Fish oil. Taking 3 grams per day of fish-oil capsules provides substantial health benefits, including a 50 percent reduction in sudden cardiac death, reduction in the risk of prostate cancer and breast cancer, and significant reductions in blood triglyceride levels. The effect on HDL is modest and appears to affect one of the HDL subfractions that are protective against heart disease.

6. Eat fewer refined carbohydrates and more whole, unrefined foods that are high in fiber. Refined carbohydrates tend to lower HDL. A low HDL in the context of high LDL, obesity, high blood sugar, high blood pressure and high triglycerides is called metabolic syndrome. This is generally caused by high insulin levels and creates an especially high risk for developing coronary heart disease. People with metabolic syndrome should be especially mindful of their intake of refined carbohydrates such as white flour and concentrated sweeteners.

7. Soy. Soy protein, plus the isoflavones found in soy, may raise HDL levels. Some studies suggest that it may take at least three months to see this benefit. Soy may also reduce LDL and triglycerides to some degree.

8. Quit smoking, which may raise your HDL a little, as well as help your health in numerous other ways.

9. Lose weight. Being overweight is a factor in low HDL levels.