Cholesterol is a substance the body produces naturally. Its purpose is to produce hormones and form cells. Two major types of cholesterol exist--LDL and HDL. The LDL, in excess, places you at risk for heart disease. HDL, in healthy amounts, helps reduce this risk by carrying excess amounts of LDL out of the body. When your levels of HDL are low, however, your defense against developing heart disease is disabled. There are steps you can take to increase your HDL and improve your overall health.
Step 1
Find a way to kick the smoking habit. Smoking not only increases your blood pressure and LDL, it decreases your HDL. When you quit, you can raise your levels of HDL up to 10 percent, according to MayoClinic.com. Speak to your doctor about the right smoking cessation product and program for you.
Step 2
Swap bad fats for healthy fats. Certain fats, such as saturated and trans fats, raise your cholesterol levels and damage blood vessels, as MayoClinic.com explains. These fats should only account for 7 percent of your total daily calories. The sources of these fats include red meat, whole-fat dairy products, baked goods and store-bought snacks. Mono and polyunsaturated fats are heart-healthy, increasing HDL levels and lowering cholesterol. Sources include nuts such as almonds and walnuts, and fish. These contain omega-3 fatty acids, a substance that restores a healthy balance between HDL and LDL.
Step 3
Devise a weight-loss plan. Being overweight contributes to high cholesterol and a low level of HDL. For every 6 lbs. you lose, your HDL increases by 1 mg/dl, as MayoClinic.com explains. The easiest way to accomplish your weight loss goals is to eat to be healthy rather than eating to lose weight. Discuss and devise an eating plan with your doctor that is feasible--and make it one you can stick with.
Step 4
Increase your physical activity. Frequent aerobic exercise, such as walking or riding a bicycle, can increase your HDL by up to 5 percent. MayoClinic.com recommends 30 minutes a day, five days a week for maximum benefits.
Step 5
Drink in moderation. Moderate amounts of alcohol may actually increase your HDL; however, moderate is one drink a day for a woman and two drinks for a man. You should not begin drinking for the sole purpose of increasing your HDL.
