When it comes to your cholesterol levels, lower isn't always better. Cholesterol is a waxy substance that circulates through your blood and plays a role in helping your body produce new tissues and protect nerve endings, explains the American Academy of Physicians on their website, FamilyDoctor.org. There are two cholesterol types, low-density lipoprotein or LDL, which can clog arteries and blood vessels according to the American Heart Association. Mayoclinic.com explains that high-density lipoprotein, or HDL, cholesterol, actually produces positive affects on your health. You can reduce your risk for cardiovascular disease by increasing your HDL cholesterol level.
Lifestyle Changes
Step 1
Walk, bike, swim, jog or perform some other type of aerobic exercise for 30 minutes, five times a week.
Step 2
Reduce your body weight if you are overweight.
Step 3
Stop smoking and you can increase your HDL levels by up to 10 percent according to MayoClinic.com.
Step 4
Drink alcohol only in moderation -- one drink a day for women or two drinks a day for men.
Dietary Stategies
Step 1
Cook with olive oil and canola oil instead of using products with saturated or trans fats.
Step 2
Reduce the amount of processed carbohydrates in your diet; cut down on white bread and increase your consumption of fiber-rich foods like oatmeal, apples, barley and kidney beans.
Step 3
Eat foods with healthy omega-3 fats such as some kinds of fish (including salmon, mackerel, and albacore tuna), nuts and flaxseed.
Tips and Warnings
- A HDL cholesterol level above 60 milligrams per deciliter of blood, mg/dL, will protect against Heart Disease according to the American Heart Association. Men with HDL cholesterol below 40 mg/dL and women with HDL below 50 mg/dL have higher risk for developing heart disease.
