Having an adequate level of HDL cholesterol of at least 60 mg/dL, which is sometimes referred to as the "good" cholesterol, is vital for your heart health. HDL is a high density lipoprotein, whereas LDL is a low density lipoprotein. HDL cholesterol picks up excess LDL cholesterol in your blood stream and transfers it to the liver where your liver breaks down the cholesterol. Cholesterol has many vital roles in your body from building your cell walls to myelination of your nerves. Ingest cholesterol from a high quality source, like organic animal products. You can boost your HDL cholesterol through lifestyle changes.
Increase Physical Activity
Incorporating a moderate amount of activity into your daily routine can have a dramatic effect on your HDL cholesterol level. According to MayoClinic.com, exercising 30 minutes per day, five times per week benefits your heart health by increasing your HDL cholesterol. These activities, such as brisk walking, cycling, weight lifting or raking leaves, should increase your heart rate.
Eliminate Smoking
Smoking has many detrimental health effects, one of which is suppressing your HDL cholesterol. By quitting smoking, you can increase your HDL cholesterol by as much as 10 percent.
Weight Loss
If you are overweight, shedding a few pounds can beneficially affect your cholesterol levels. Incorporating healthier foods -- such as fish, vegetables, nuts and organic meat, which doesn't have added hormones or antibiotics -- into your diet along with increasing your activity level on a daily basis can lead to weight loss and increased HDL cholesterol levels.
Add Healthy Fats
Cut out highly processed fats and food items containing trans fats. These food items, like chips and foods deep fried in vegetable oil or soybean oil, can increase your LDL cholesterol levels. Consuming foods rich in omega-3 fatty acids, such as fish and nuts, can help balance your HDL cholesterol and your LDL cholesterol levels. Substitute high quality fats in place of lower quality fats. For example, eat organic meat, nuts and oils to avoid added hormones, antibiotics and pesticides. Look for cold- pressed olive oil, raw organic coconut oil and raw organic butter in place of harmful hydrogenated oils, margarine, soybean oil and other vegetable oils.
Limit Processed Foods
Limit processed foods such as packaged cookies, candy, bread, crackers and chips. When you choose grains, eat whole grain items like oatmeal which can also beneficially affect your cholesterol levels and reduce your triglyceride levels.
