High cholesterol can lead to heart disease and lowering it is usually a health-conscious choice. However, the American Heart Association clarifies the good type of cholesterol, called high-density lipoprotein (HDL), as being beneficial, while the bad type, called low-density lipoprotein (LDL) as what leads to build up in the blood vessels and obstruction of blood flow. The Mayo Clinic says HDL cholesterol helps build cells in the body and should be at optimal levels because as it raises, LDL cholesterol lowers making a person healthier.
Increase HDL Cholesterol
Step 1
Contact your physician to obtain a baseline cholesterol test, which includes a basic blood draw. Aim for 60 mg/DL or higher of HDL cholesterol, which is the optimal amount for both men and women.
Step 2
Stop smoking cigarettes. Use gum or a patch if needed. Both are available over the counter and can help prevent cravings and relapse. Take medications if prescribed to help quit smoking.
Step 3
Maintain a healthy weight for your height. Calculate your body mass index (BMI) to determine what your ideal weight should be. Exercise regularly to increase heart rate and cut back on time spent being sedentary, which helps HDL cholesterol increase and lowers LDL cholesterol at the same time.
Step 4
Eat a healthier diet, including a lot of fruits and vegetables, lean protein and low-fat dairy. Cut out trans fat and reduce the amount of saturated fat in your diet. Eat plenty of good fats, which are found in olive oil, nuts and avocados. Drink alcohol in moderate amounts only and avoid binge drinking.
Step 5
Take medications for your cholesterol if prescribed. Use supplements that will also contribute to low cholesterol, such as omega-3 fatty acids and flaxseed, which have both been shown to increase HDL and decrease LDL cholesterol in the body.
Tips and Warnings
- Omega-3s and flaxseed can be found in health food stores and can be taken in capsules or in fortified foods. Read labels to determine the amounts of good and bad types of fat. Typically, processed and packaged foods contain more unhealthy components than do healthy and fresh foods. Additionally, many exercise videos can be downloaded on the computer or borrowed from the library so you can exercise at home. Many of these workout routines don't require any equipment and therefore won't cost anything.
- Discuss adding supplements to your diet with your physician. Many supplements can interact negatively with prescription drugs or can reduce the effectiveness of medications being taken for cholesterol concerns.
Things You'll Need
- Healthy foods
- Exercise equipment
- Medications and supplements
