High cholesterol is one of six major risk factors for heart disease. Others include obesity, high blood pressure, diabetes, sedentary living and cigarette smoking. According to the American Heart Association, 24 percent of American men and 6.5 percent of women have HDL cholesterol values lower than the diagnostic threshold for heart disease risk. Fortunately, there are a number of ways to optimize your HDL cholesterol levels through diet, exercise and supplements. They all start with a visit to your doctor.
Step 1
Make an appointment with your doctor to have your blood drawn and analyzed for total cholesterol, low density lipoproteins (LDL) and high density lipoproteins (HDL). Compare your results with the standards published by the American Heart Association. Total cholesterol should be less than 200 mg/dl, LDL cholesterol should be less than 140 mg/dl and HDL should be 40 mg/dl or higher for men and 55 mg/dl or higher for women.
Step 2
Lose weight. If you're carrying around extra pounds, you can raise your HDL cholesterol 0.3 mg/dl for every 2 lbs. you lose. Losing weight will also help to address other risk factors like high blood pressure and diabetes. There is also evidence that where you carry extra weight can make a difference. Men who have waistlines greater than 40 inches and women who have waistlines great than 35 inches are at higher risk for heart disease than those who carry their weight around their hips.
Step 3
Get out and exercise. According to the American College of Sports Medicine, adults under the age of 65 should get at least 30 minutes of aerobic exercise five or more days per week. Like losing weight, exercise can reduce a number of heart disease risks all at the same time. Aerobic exercise raises HDL cholesterol, reduces blood pressure and helps to manage your weight.
Step 4
Stop smoking. If you smoke cigarettes--even as few as one or two a day--stop. Not only will stopping smoking reduce your risk for heart disease and lung cancer but it can increase your HDL cholesterol. Stopping smoking will also reduce your family's risk for second-hand and passive cigarette smoke. Quitting smoking is the most effective way to prevent heart disease for you and your family.
Step 5
Take over-the-counter supplements niacin and omega-3 fatty acid supplements. Niacin is a natural supplement that has been used for over 30 years to lower cholesterol. It's recently been shown to raise HDL cholesterol levels between 20 to 35 percent. And when used in conjunction with statins or bile acid sequestrants, it may be able to further your risk for heart disease and impede the accumulation of calcified plaque in the coronary arteries.
Step 6
Drink moderate amounts of alcohol. Consuming as little as 1 oz. of alcohol of any type can increase your HDL cholesterol by as much as 4 mg/dl. While the jury is still out concerning what forms of alcohol are more effective than others, some studies have indicated that red wine is associated with lower heart disease mortality rates due to the flavonoids and antioxidants they contain.
Tips and Warnings
- Begin with making moderate changes. Replace foods high in saturated fat and cholesterol with healthier alternatives. Enlist friends to help you in your efforts. Have your blood drawn every six months to check for improvements.
- Avoid fad diets that make outlandish claims. Use only time-tested solutions.
Things You'll Need
- Well-balanced diet
- Exercise clothes and shoes
- Over-the-counter supplements
