Friday, February 21, 2014

How to Increase HDL (Good Cholesterol)

Alternate title: Fishy Friday

It’s Friday!  Yay!  I hope you have something fun planned for this weekend.  We don’t, so I am going to live vicariously through you. 

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Ina rocks out even the clam nights in, so she doesn’t need to live vicariously through anyone.  

I don’t think I ever mentioned this, but last week I had a biometric screen done at work.  They measured cholesterol, blood glucose, blood pressure, weight, height, and waist circumference.  

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Blood pressure and glucose - perfect

Weight - approximately 10 pounds overweight - expected 

Bad cholesterol and total cholesterol were great, but my HDL (good cholesterol) was low (52)!  

Say what?  

This threw me, because the last time I had my lipids measured my HDL was 85 (well above my goal of 60) and I would consider myself healthier now than then.  

So, what’s a girl to do?  A few ways to rev up the good stuff:

- Physical activity: I think I do a pretty good job on this one

- Lose weight: working on it

- Eat better fats - ding, ding ding, tons of room for improvement

Specifically, I should eat fats that are high in omega 3’s, such as fish, nuts, and seeds.  I think I have the nuts and seeds thing down (hello, almond butter and coconut oil loves), but admit I don’t eat enough fish.  

I attribute my fish-less diet to lack of experience cooking the stuff.  To remedy this, I now vow to make at least one fish meal per week, but really aim for two.  

Last night we had almond meal crusted fish sticks for dinner.

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I also made shrimp curry during the week and over the weekend had a sardine salad.  

Can you help me out?  What is your favorite fish recipe?  Any good ones for salmon?  

I have my eye on these salmon patties.  

Have a great weekend!


  1. Can you have canned tomatoes on daniel plan? I have a fish dish that I put salt, pepper and basil on the fish and cover with italian tomatoes (or whatever I have that is not rotel). Bake for 20 minutes at 350. It's a weight watchers recipe of old. I usually use tilapia for this recipe.

    1. Also, I had my screening yesterday. Minus the scale not being anywhere close to the realm of right, all my stuff was good. My fasting blood sugar was 81 (which is awesome when you think about mom).

    2. Yes, I can have tomatoes. AND I have some fresh basil I need to use. Winner! Congrats on your screening - esp your glucose. Happy Friday!

  2. I don't make fish that often either because my husband is allergic, but when I do, this recipe is a fave:

    A friend of mine will often make blackened or taco-seasoned tilapia and put it in tacos with a cabbage slow. So good!

    With our shared love of tomatoes, I've pinned this one before, but have yet to try it!

    And lastly, pesto on salmon or shrimp is always a winner!

    1. Thanks Carrie! Trying the tomato tilapia next week. Pesto on salmon also sounds great. Yum! Have a good weekend!

  3. Racheal - just two tablespoons of low sodium soy sauce is fantastic on salmon fillets. We eat it once a week. Simple and easy in a pinch!

  4. Just two tablespoons of low sodium soy sauce is fantastic on salmon fillets - good luck!


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