Cholesterol comes in two forms: low-density lipoprotein, or LDL, the "bad" cholesterol, and high-density lipoprotein, or HDL, the "good" cholesterol. High HDL levels lower your risk of heart disease, while low levels increase your risk. While your LDL level may cause cholesterol to build up in your arteries, your HDL transports cholesterol away from your arteries and helps your body dispose of it. An HDL level less than 40 mg/dL places males at risk for heart disease, and a level less than 50 mg/dL increases females' risks. 60 mg/dL and above marks a desirable level for both males and females. If you need to increase your HDL level by 100 points, your level is very low, and you should seek medical attention. Certain lifestyle modifications may help you improve your HDL level.
Step 1
Stop smoking. Talk to your doctor about various methods, including tapering, medication, support groups and hypnosis. MayoClinic.com's website reports that quitting may increase your HDL level by 10 percent.
Step 2
Do moderately intense cardio exercise five times a week to increase your heart strength, lower your LDL level and increase your HDL level. Swim, walk, hike, run, jog, bike or do any activity that you enjoy and will do on a regular basis.
Step 3
Lose weight. Cut 250 calories out of your daily diet to encourage healthy weight loss and improve your overall cholesterol levels. Integrate whole grains, fruit, vegetables, low-fat or fat-free dairy, and lean sources of meat or vegetarian protein into your diet. MayoClinic.com's website reports that your HDL level increases by 1 mg/dL for every six pounds you lose.
Step 4
Eat polyunsaturated and monounsaturated fats that are heart healthy. Eat peanut oil, canola oil and olive oil. Avoid eating saturated fats, cholesterol and trans fat, all of which increase your LDL level while negatively affecting your HDL level.
Step 5
Eat salmon, mackerel, herring, sardines, swordfish or other fatty fishes twice a week to get enough healthy omega-3 fatty acids. The University of Massachusetts Medical School's website recommends taking a fish oil supplement long-term as a way to increase your HDL levels. Talk to your doctor to determine if you will benefit from a supplement.
Step 6
Consume alcohol in moderation if you drink: no more than one drink daily if you are female and no more than two daily drinks for males. Moderate intake, specifically red wine, may increase your HDL levels. Avoid alcohol if you have a high triglyceride level.
Tips and Warnings
- Talk to your doctor about different medications that may lower your LDL level while increasing your HDL scores. Poor cholesterol does not demonstrate any symptoms, and a cholesterol test will determine your levels and risks. Contact your doctor to set up a testing.
References
- MayoClinic.com: HDL Cholesterol--How to Boost Your "Good" Cholesterol
- University of Massachusetts Medical School: HDL--the Good Cholesterol
- American Heart Association: Lifestyle Changes and Cholesterol
- American Heart Association: Good vs. Bad Cholesterol
- American Heart Association: What Your Cholesterol Levels Mean
