Not all types of cholesterol are bad; some kinds are actually helpful. The two types of cholesterol are low-density lipoproteins, or LDLs, and high-density lipoproteins, or HDLs. LDLs are considered the bad kind, because they are stored in the body and can build up along artery walls. HDLs are considered the good kind, because they are excreted from the body. The goal is to lower LDL levels and increase good cholesterol in the blood.
Step 1
Stop smoking. According to the American Heart Association, tobacco affects cholesterol levels. While the exact mechanism is not well understood, it decreases HDL level and increases triglycerides and LDL levels. Tobacco causes the blood to clot more easily and hardens the arteries. This occurs when using cigarettes, smokeless tobacco or being exposed to second-hand smoke.
However, quitting smoking can reverse the above and raise HDL cholesterol by up to 10 percent, states the Mayo Clinic. A high HDL level is good because, HDL is delivered to the liver to be broken down. In general the higher the HDL level, the less LDL cholesterol there is in the blood. For the most protection the recommendations are to raise HDL level to 60 mg/dL or higher.
Step 2
Lose weight. Carrying extra weight has been linked to higher LDL levels and lower HDL levels, warns the National Heart, Lung and Blood Institute. In contrast, even modest weight loss can lower LDL and triglyceride levels and raise HDL levels. For some patients, for every 6 lbs. lost, HDL level increases by 1 mg/dL. This benefit is increased if weight loss is accompanied by a healthy diet and regular exercise.
Step 3
Exercise regularly. According to the American Heart Association, being physically active can lower bad cholesterol and raise good cholesterol levels. Current recommendations are to get at least 30 minutes of moderate level aerobic exercise on most days of the week. Aerobic exercises include walking, biking, swimming, dancing, or any activity that raises and sustains the heart rate, to a level determined safe by a physician.
Step 4
Eat the right foods. Cholesterol is both produced by the body, and it is in many foods. Some foods contain fats that are healthier and can boost HDL levels. The University of Massachusetts Medical Center suggests several servings of fatty fish, such as salmon, sardines, herring, mackerel and sea bass, each week. Fish oil supplements, flax seed, soy foods, green leafy vegetables, walnuts and purple-skinned fruits and juices may also help to raise HDL. In addition, for those with a healthy triglyceride level, red wine in moderation may also help. It is not good to cut out too much fat from the diet as this may actually lower HDL levels as well. Before making any changes in diet, consult a physician or registered dietitian to make sure changes are safe, and that the diet is well-balanced.
Tips and Warnings
- Before making any changes to diet and exercise routines, always check with a physician to ensure the program is safe and will not cause problems with any other medical conditions that may be present.
- The diet needs to be well-balanced and include all food groups, such as protein, fat and carbohydrates.
References
- MayoClinic.com: HDL Cholesterol: How to Boost Your "Good" Cholesterol
- National Heart, Lung and Blood Institute High Blood Cholesterol: What You Need To Know
- American Heart Association: Abnormal Cholesterol Levels May Raise Risk of Heart Failure
- University of Massachusetts Medical Center: What You can Do to Raise Your HDL Cholesterol
