For some people, managing cholesterol levels can be difficult. Ideal cholesterol levels are less than 200 milligrams per deciliter, while borderline-high risk cholesterol is between 200 to 239 milligrams per deciliter ,and high-risk cholesterol is over 240 milligrams per deciliter. HDL cholesterol is the good type of cholesterol, and the American Heart Association recommends high levels. The average for men is between 40 and 50 milligrams per deciliter, and the average for women is between 50 and 60 milligrams per deciliter. Lower HDL levels put you at risk for heart disease, while higher levels are protective.
How to Improve HDL Cholesterol Levels
Step 1
Avoid smoking. According to the American Heart Association, tobacco smoke can lower HDL levels. Cutting out smoking can increase HDL cholesterol levels by 10 percent, according to the Mayo Clinic.
Step 2
Maintain a healthy weight. Both the American Heart Association and the Mayo Clinic agree that maintaining a healthy weight and reducing fatty foods can increase levels of HDL cholesterol. According to the Mayo Clinic, every two pounds lost equals an increase in 0.35 milligrams per deciliter in HDL levels. The American Heart Association recommends that only 25 to 35 percent of daily calories come from fat, and saturated fat should account for less than seven percent of daily calories.
Step 3
Do physical activity. According to the American Heart Association, doing 30 to 60 minutes of exercise every day not only helps manage your weight, but will also increase levels of HDL.
Step 4
Use medication. Sometimes it might be necessary to use medication to regulate cholesterol levels. According to the Mayo Clinic, medication that lowers levels of LDL cholesterol (bad cholesterol) can also increase HDL cholesterol. Choices include niacin, fibrates and statins, though niacin is the most effective, increasing HDL cholesterol up to 30 percent.
Step 5
Drink alcohol in moderation. According to the American Heart Association, excess alcohol consumption can lower levels of HDL cholesterol. To increase HDL cholesterol, women should drink no more than one alcoholic drink, and men should drink one or two alcoholic drinks per day.
Tips and Warnings
- Hormones can also have an impact on HDL cholesterol levels. According to the American Heart Association, progesterone, anabolic steroids and male sex hormones can lower HDL cholesterol, and female sex hormones can increase HDL cholesterol. High blood triglycerides can also lower the level of HDL cholesterol.
Things You'll Need
- Good diet
- Medication
