Your body needs cholesterol to build cell walls and regulate hormones, so not all cholesterol is bad, notes the American Heart Association. Health problems arise when your levels of bad cholesterol are too high. High-density lipoprotein, or HDL, is good cholesterol, while low-density lipoprotein, or LDL, is bad cholesterol that can clog your arteries and increase your risk for heart disease, according to the American Heart Association website. One of the benefits of raising your HDL cholesterol levels is that it helps remove excess LDL cholesterol from your bloodstream. Usually, with a few dietary and lifestyle adjustments, you can raise your HDL cholesterol to healthy levels.
Step 1
Ask your physician to test your cholesterol levels. According to MayoClinic.com, no symptoms for high cholesterol exist, so a blood test is the only way to know your levels. Women with less than 50 mg/dL (or milligrams per deciliter) HDL, and men with less than 40 mg/dL are at increased risk for heart disease, warns the American Heart Association. Develop a strategy for maintaining healthy cholesterol levels with your physician. If you have extremely low HDL levels, your physician may prescribe medication.
Step 2
Avoid trans fats and saturated fats; these types of fats not only raise your levels of bad cholesterol, but also lower your HDL cholesterol, says MayoClinic.com. Reduce your intake of foods made with shortening, margarine and other partially hydrogenated oils. Check the nutritional and ingredient labels on the foods you eat for trans fats and saturated fats. Substitute foods made with nut oils and olive oil to raise your HDL levels, suggests MayoClinic.com. Reduce your intake of fatty meats, and substitute lean meats, such as poultry and lean beef.
Step 3
Increase your physical activity levels. According to the American Heart Association, an appropriate amount of physical activity can boost HDL levels. In addition, being overweight is a risk factor for high cholesterol. Develop an exercise regimen in which you engage in at least 30 minutes per day of vigorous physical activity, unless your physician advises against it due to a medical condition.
Step 4
Include heart-healthy foods that scientists believe may boost HDL levels in your diet. According to MayoClinic.com, beneficial foods to add to your diet include whole grains, such as oatmeal and bran, nuts and fatty fish that contains omega-3 fatty acids. Replace white breads and pastas with whole wheat as a simple way to add whole-grain foods to your diet. Opt for unsalted nuts over fatty, salty snacks such as chips.
Tips and Warnings
- If you smoke, quit. According to MayoClinic.com, quitting smoking can help raise your HDL cholesterol levels, as well as prevent other serious health problems.
- Don't assume your cholesterol levels are fine if you are not overweight. Even skinny people can have low HDL and high LDL cholesterol, the American Heart Association points out.
