Cholesterol is a type of fat that is produced in the liver and flows through the bloodstream. It is composed of two type of lipoproteins -- high-density and low density. High-density lipoprotein, or HDL, is the good type. When this cholesterol level becomes becomes low, dietary adjustments can help boost it.
Significance
The HDL number in your cholesterol reading should be 40mg/dL or higher. Medical experts think that HDL tends to carry LDL cholesterol away from the arteries and back to the liver, where it's passed from the body, notes the American Heart Association. Because LDL cholesterol deposits in the arteries can lead to heart disease, it's important to raise your HDL levels.
Weight Management
Being overweight is a contributor to low HDL and a number of other health conditions. If you're overweight, losing even a few pounds can improve your HDL level, according to MayoClinic.com. Because 1 lb. equals 3,500 calories, you can set a pace to lose 1 lb. a week by cutting your daily intake by 500 calories. To find your starting intake, spend one day tracking all the calories you currently consume. Make sure you do not leave out the liquid calories when you do this, and then make your deduction.
Unhealthy Fats
The types of food you choose are important when you are trying to lose weight. Stay away from anything that is high in cholesterol, saturated fat and trans fats. Not only can these foods a negative impact on your HDL levels, but they can also cause your LDL to rise. Trans fats are in the form of hydrogenated and partially hydrogenated oils. These are mostly found in packaged items like crackers, cookies, cupcakes and muffins. Scan the ingredient labels to see if products contain these fats.
Healthy Fats
Not all fats are bad for your HDL levels. Omega-3 fatty acids, for example, are healthy types of polyunsaturated fat. People who follow a Mediterranean-style diet tend to have higher HDL cholesterol levels, which help promote heart health, according to the University of Maryland Medical Center. You can find these fats in walnuts, flax seeds and cold water fish like salmon, mackerel, herring, halibut and lake trout. Try to eat fish two or more times a week.
Potential
Alcohol intake is directly related to good and bad health. If you drink it in copious amounts, it can lead to liver problems and high blood pressure. If you keep your intake regulated however, you can boost your HDL levels. Although all alcoholic beverages raise HDL, red wine confers additional benefits, such as reduction in blood sugar and blood pressure, provided you drink no more than two glasses per day, notes Health Central.
Considerations
When you are trying to increase your HDL, look into your current activity levels. Regular physical activity can help raise HDL levels and lower LDL levels according to the National Heart Lung and Blood Institute. Perform at least 30 minutes of activity a day and do something that interests you, like weight training, brisk walking, running, hiking or elliptical training.
