You can save your own life by controlling your cholesterol. About 120 million people in the United States have high cholesterol, according to the Centers for Disease Control and Prevention, and 35 million Americans have cholesterol levels high enough to put them at significant risk for developing heart disease. Learning what "good" cholesterol is and knowing how to raise it can reduce your risk of having a heart attack or stroke.
Step 1
See your doctor and request that she order a cholesterol test. Ask if you should be fasting before the test--you may be required to avoid eating or drinking anything except for water before having your blood drawn. LabTestsOnline.org suggests a 9 to 12-hour fast before having a blood cholesterol level drawn. You should take all medications as prescribed unless otherwise directed by the doctor, nurse or laboratory technician. Call the laboratory or nurse for the results.
Step 2
Interpret the results or ask your doctor or his nurse to help you understand what the lab test results mean. HDL is considered to be "good" cholesterol, and a higher level of HDL in the blood is healthier than a low level. People with low HDL cholesterol levels--under 40 mg/dL for men and less than 50 mg/dL for women--are at major risk for heart disease, according to the American Heart Association. An HDL above 60 mg/dL is considered healthy and protective against heart disease.
Step 3
Stop smoking if you smoke, and avoid exposure to cigarette smoke if you are already a non-smoker. Smoking decreases HDL, according to the American Heart Association. Exposure to second-hand smoke increases your risk of heart disease.
Step 4
Lose weight. For every six pounds you lose, your HDL cholesterol will rise about 1 mg/dL, according to MayoClinic.com. The best way to lose weight quickly while raising your good cholesterol is to choose healthier foods lower in saturated fats. Avoid trans fats like those found in donuts and other bakery items, which can lower HDL. Replace foods high in fat, like fatty or fried meats, with those containing healthy fats like Omega-3 fatty acids. Nuts and fish contain these healthy fats. Use olive oil instead of shortening or butter to further increase HDL levels.
Step 5
Get active. Exercise more days than not, and aim for about 30 minutes of aerobic exercise on the days that you are active. Find a sport or physical activity you enjoy. Seek out people who enjoy doing the same things so that you can motivate and support each other. Peer pressure will help you avoid slipping back into your sedentary ways.
Step 6
Check your HDL cholesterol levels regularly. Healthy adults over the age of 20 should have their cholesterol measured every 5 years. Have yours checked more often if you have a history of low HDL cholesterol levels.
Tips and Warnings
- Keep your HDL level at a healthy level throughout your entire life by never smoking, staying trim and making healthy food choices.
- High cholesterol has no symptoms. If your lifestyle puts you at high risk for heart disease, make an appointment with your doctor.
