A physician measures blood cholesterol by the amount of HDL and LDL in the blood. MayoClinic.com recommends having an HDL -- high-density lipoprotein -- level of 60 mg/dl or higher to lower the risk of developing a heart attack from clogged arteries. A diet that is low in fat and simple carbohydrates assists in raising the HDL blood levels to keep your heart healthy.
Identification
HDL cholesterol performs the important function of transporting the LDL cholesterol to the liver. Cholesterol undergoes processing in the liver to break it down. Excess levels of LDL cholesterol move through the bloodstream and collect in the artery walls around the heart. Low HDL levels increase the amount of free-moving LDL cholesterol and result in a higher potential of cardiovascular disease.
Healthy Fats
Make changes to the type of fats and oils you consume. Choose unsaturated fats such as olive oil, flaxseed oil or canola oil instead of saturated or trans fat options. Read the nutrition labels on products to verify they contain no or limited amounts of saturated or trans fat. Choose to eat cold-water fish cooked without oil two to three times a week as they contain omega-3 fatty acids. Good fish choices are sea bass, mackerel, salmon and sardines. The omega-3 fatty acids benefit your health by assisting with increasing HDL levels in the blood.
Sugar and Simple Carbohydrates
Limit the amount of simple carbohydrates you consume. Simple carbohydrates contain a high-glycemic value, which may cause insulin resistance or impaired glucose tolerance in unhealthy people. These diseases cause increases in blood triglycerides and reduced HDL levels. Choose whole grains and sugar-free beverages instead of the simple carbohydrates that include sugar, white bread, white rice other processed starches.
Social Diet
Drinking alcohol may assist with increasing HDL levels in some people when consumed in moderation. MayoClinic.com recommends that men over 65 years of age and all women consume one drink each day. Men under the age of 65 can consume up to two small drinks each day.
The University of Massachusetts recommends that all patients with low HDL level discontinue the use of tobacco products. Studies indicate that some people may experience an increase of HDL cholesterol level up to 10 percent shortly after complete elimination of these products from their diet.
Warnings
Talk with your physician to find out the best method of altering your diet after receiving blood test results that indicate low HDL levels. Do not begin drinking alcohol as a method of increasing HDL cholesterol in the blood if you do not currently consume it. The University of Massachusetts warns against consuming alcohol if your blood triglyceride level is high.
