Can Astaxanthin Improve Low HDL Cholesterol Levels? Nutrition Insights

Low High-Density Lipoprotein Cholesterol (HDL-C)

I recently underwent a health check-up, and the results indicated that my high-density lipoprotein (HDL) cholesterol levels are low while my low-density lipoprotein (LDL) cholesterol levels are slightly elevated.
I have a history of dizziness, but I noticed that after eating shrimp, my symptoms improved, and I felt much clearer mentally.
After researching online, I found that a substance called astaxanthin may help improve low HDL cholesterol levels.
I would like to know if astaxanthin can really help, or if there are other dietary supplements that could improve this issue.
Thank you.

Maru, 40~49 year old female. Ask Date: 2016/11/17

Dr. Cai Xiuwen reply Nutrition

Hello! Dizziness can be caused by many factors, and abnormal blood lipids may be one of the contributing factors, but other influences could also be at play, so further examination is necessary.
Additionally, many studies have shown positive effects of drugs or nutrients on cells, but the human body is a complex system, and results in human studies may not always meet expectations.
Therefore, research reported by the media that is only based on cellular studies still has a long way to go before demonstrating effects in humans.
Moreover, some reported effects may come from specific groups, making their actual efficacy questionable.
Astaxanthin is an antioxidant nutrient, and antioxidants do provide many benefits to the body.
However, it is important to remember that food can provide nutrients to support metabolism and maintain normal functions, but it is not a medication and does not have therapeutic effects.
Thus, it can be considered a dietary supplement, but it should not be treated as a drug with expected therapeutic outcomes.
If a diet high in fats and cholesterol is the cause of abnormal blood lipids, it is essential to address the underlying causes first, and then supplement with health products as part of a maintenance strategy.
Maintaining a regular lifestyle is the best way to support health.
This message is brought to you by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Ministry of Health and Welfare.
Wishing you peace and health.

Reply Date: 2016/11/17

More Info

Astaxanthin, a carotenoid found in various marine organisms such as shrimp, salmon, and algae, has garnered attention for its potential health benefits, including its effects on cholesterol levels. Low levels of high-density lipoprotein (HDL) cholesterol, often referred to as "good" cholesterol, can be a concern as HDL plays a crucial role in transporting cholesterol away from the arteries and back to the liver, where it can be processed and eliminated from the body.
Research suggests that astaxanthin may have a positive impact on lipid profiles, including HDL cholesterol levels. While the direct evidence linking astaxanthin supplementation to increased HDL levels is still limited, some studies indicate that astaxanthin can improve overall cardiovascular health by reducing oxidative stress and inflammation, which are factors that can negatively influence cholesterol levels.
In addition to astaxanthin, there are several dietary and lifestyle changes that can help improve HDL cholesterol levels:
1. Healthy Fats: Incorporating healthy fats into your diet can help raise HDL cholesterol. Foods rich in monounsaturated fats, such as olive oil, avocados, and nuts, are beneficial. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, can also support healthy cholesterol levels.

2. Physical Activity: Regular exercise is one of the most effective ways to increase HDL cholesterol. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week. Activities like brisk walking, cycling, swimming, or even dancing can be beneficial.

3. Weight Management: If you are overweight, losing even a small amount of weight can help improve your HDL levels. Focus on a balanced diet and regular physical activity to achieve and maintain a healthy weight.

4. Limit Trans Fats: Avoid trans fats, which are found in many processed foods and can lower HDL cholesterol while raising low-density lipoprotein (LDL) cholesterol. Check food labels for partially hydrogenated oils, which indicate the presence of trans fats.

5. Increase Fiber Intake: Soluble fiber, found in foods like oats, beans, lentils, fruits, and vegetables, can help improve cholesterol levels. Aim for a diet rich in whole grains, fruits, and vegetables to boost your fiber intake.

6. Moderate Alcohol Consumption: Some studies suggest that moderate alcohol consumption may be associated with higher HDL levels. However, this should be approached with caution, as excessive alcohol intake can lead to other health issues.

7. Consider Supplements: Besides astaxanthin, other supplements like omega-3 fatty acids (fish oil), niacin, and certain plant sterols may help improve HDL cholesterol levels. However, it's essential to consult with a healthcare provider before starting any new supplement regimen.

In summary, while astaxanthin may have potential benefits for improving HDL cholesterol levels, it should be part of a broader approach that includes dietary changes, regular physical activity, and lifestyle modifications. If you have concerns about your cholesterol levels or overall cardiovascular health, it is advisable to consult with a healthcare professional who can provide personalized recommendations based on your specific health needs and conditions.

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