Your total cholesterol numbers are made up of LDL (low density lipoprotein) and HDL (high density lipoprotein) numbers. According to the American Heart Association, too much LDL (bad) cholesterol can build up in your arteries and put you at risk for heart attacks, but a higher level of HDL (good) cholesterol can help lower the LDL and help prevent heart problems. If your levels of HDL cholesterol are lower than 40 mg, you may be at risk for heart disease. With some lifestyle and dietary changes, however, you can raise your HDL level.
Step 1
Walk, swim, jog, or do whatever it takes to add exercise into your daily routine. A report from Johns Hopkins University (JHU) explains that in order to raise your HDL, you must burn a minimum of 1,200 calories per week through exercise. Find an activity that is enjoyable to you, or you may not stick with it. The timing of your exercise may also be a factor in raising your HDL. According to Dr. Gabe Mirkin, health and wellness author and health radio host, when you exercise before a meal you stimulate LPL (lipoprotein lipase) which clears fat and lowers triglycerides, clearing the way for more HDL.
Step 2
Quit smoking, if you smoke. The Johns Hopkins University report states that people who smoke have lower HDL levels than non-smokers, and that you will see a rise in your HDL level within 2 weeks of quitting. Don't think that if you don't smoke you are completely safe, however. A study published in the medical journal "Pediatrics International" found that exposure to second-hand smoke reduces the HDL levels of both adults and children.
Step 3
Cut back on the carbs, especially refined carbs like white sugars, flour and rice. Simple sugars and carbs can cause a rise in blood sugar, which lowers your HDL. The September, 2009 issue of "Nutrition, Metabolism, and Cardiovascular Diseases" published a study that reports that when compared with a 12 week low-fat diet, a 12-week, low-carb diet was much more effective in improving levels of HDL. Cutting back on the carbs, along with increasing exercise, will also help you drop pounds if you are overweight. JHU states that for every 2 lbs. of weight you lose, you can increase your HDL by 0.3mg.
Step 4
Take a niacin supplement. Niacin is a B vitamin that is prescribed in large doses as a means to treat low HDL, but is also available over the counter as a dietary supplement. According to the National Institutes of Health, niacin can help raise HDL more effectively than drugs that are prescribed to treat total cholesterol. As an added benefit, niacin also helps lower LDL (bad) cholesterol and triglycerides. Speak to your pharmacist about which brand of niacin is of good quality.
Step 5
Add omega-3 fatty acids to your diet. Omega-3s are a "good" fat and are found in cold-water fish such as salmon and mackerel, as well as walnuts. You can also take an over-the-counter omega-3 supplement. The University of Maryland Medical Center shares that omega-3s not only raise HDL levels, they also help reduce triglyceride levels, as well as inflammation throughout the body. Increasing your omega-3s can also help prevent heart disease, arthritis and cancer.
Step 6
Sip on some cranberry juice. While wine has been shown to have beneficial effects on HDL levels, if you do not drink alcohol, cranberry juice can give you the same benefits. The August 2006 issue of the "British Journal of Nutrition" reports that when given as a daily drink for 4 weeks to obese men, cranberry juice had a positive influence on raising HDL.
Tips and Warnings
- Contact your doctor's office or state health department, for information and resources that can help you quit smoking.
- Always check with your doctor before beginning an exercise program. Together you can determine what type of activity is best suited for your physical condition.
Things You'll Need
- Niacin supplements
- Omega-3 supplements
- Cranberry juice
