Tips om het goede cholesterol (HDL) te verhogen*
Uit een publicatie in een van de bladen van de Harvard universiteit volgen 5 tips voor een betere HDL (goede
cholesterol) waarde.
1. Meer bewegen. Bijna dagelijks 30 minuten flink bewegen doet het HDL met 5-10% stijgen.
2. Bij overgewicht zorgt afvallen voor een stijging van het HDL.
3. Stop met roken en uw HDL stijgt met 15-20%.
4. Ga gezond eten, vermijd transvetten en sterk bewerkte koolhydraten (zoals witmeel en
witmeelproducten)
5. Overweeg supplementering. Het allerbeste is niacine, vitamine
B3.
Uit een celstudie blijkt hoe niacine, vitamine B3 het HDL bevordert. Niacine gaat de afbraak van HDL in de lever
met wel 35% tegen terwijl de afvoer van slechte cholesterol bestanddelen gewoon doorgaat. Het is vooral vitamine B3 in de vorm van niacine die dit effect geeft de
veel gebruikte vorm nicotinamide heeft veel minder effect op het cholesterol.
5 Tips To Increase HDL Cholesterol
Thanks to powerful cholesterol-lowering statin drugs, driving down low-density lipoprotein (LDL), or "bad" cholesterol, has been the primary approach to improving cholesterol levels. But there's more to the story of cholesterol and cardiovascular risk than LDL alone. Another key player is high-density lipoprotein (HDL), the "good" cholesterol. Higher levels of HDL are associated with lower cardiovascular risk. The good news about this good cholesterol is that simple lifestyle changes can help boost HDL, reports the Harvard Women's Health Watch.
HDL removes LDL from artery walls and ferries it to the liver for processing or removal. HDL also fights potentially dangerous inflammation and clot formation. According to a recent review of research on HDL, there's some evidence that increasing HDL can reduce the risk of heart attack and stroke even without changes in LDL.
Harvard Women's Health Watch suggests several things people can do to nudge up HDL levels. Most of these strategies also improve health in other
ways.
1. Get aerobic exercise. Moderate to vigorous aerobic exercise can boost HDL by 5% to 10%. Aim for five 30-minute sessions per week.
2. Lose weight if you need to. If you're overweight or obese, you can boost your HDL level by about 1 mg/dL for every seven pounds lost, although any amount of weight loss will help.
3. If you smoke, quit. HDL levels rise by as much as 15% to 20% after you quit.
4. Eat a healthy diet. Avoid trans fats, which increase bad cholesterol and decrease good cholesterol. Avoid highly refined carbohydrates, such as white-flour
products.
5. Consider medications. Niacin, available over the counter, is the most effective HDL-raising medication available. Niacin can be strong medicine work with your clinician if you want to try it.
Harvard Women's Health Watch
Harvard Health Publications Harvard Medical School 10 Shattuck St., Ste. 612
Cambridge, MA 02115
United States
http://www.health.harvard.edu
Niacin's Role In Maintaining Good Cholesterol
A research team has uncovered the likely target of niacin (vitamin B3) in the liver, which should provide a clearer picture of how this vitamin helps maintain adequate HDL-cholesterol levels in the blood and thus lower the risk of heart disease.
While niacin can increase plasma HDL levels, the mechanism of how it works has been mysterious, although it's believed that niacin does not actually increase HDL production. Recent work had uncovered that a component of ATP synthase (the protein that makes ATP) is present on the surface of liver cells, and this subunit known as the 'beta chain' can take up HDL.
Now, Moti Kashyap and colleagues found that this beta chain is the basis of niacin's effect. They added niacin to samples of human liver cells and found that treatment reduced the presence of Beta chain on the cell surface by ~27%, and as a result HDL uptake was reduced by ~35%. In comparison, nicotinamide, a related molecule with no clinical benefit, had far weaker
effects.
These results indicate niacin hinders the liver from removing HDL from the blood, thus maintaining high plasma HDL levels. Importantly, niacin does not affect another major pathway known as "Reverse Cholesterol Transport." Therefore, it maintains HDL levels while still allowing the removal of other cholesterol types, explaining why niacin is especially
beneficial.
The work also identifies a new drug target, as no other drug in currently known to raise HDL by inhibiting the surface expression of the beta chain of ATP synthase.
From the article: "Niacin inhibits surface expression of ATP synthase B-chain in HepG2 cells: implications for raising HDL."
Article link: http://www.jlr.org/cgi/content/full/49/6/1195
Corresponding Author: Moti L. Kashyap, Atherosclerosis Research Center, Veterans Administration Healthcare System, Long Beach, CA.
American Society for Biochemistry and Molecular Biology (Juli
2008)
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