When most women think about improving their cholesterol score, they think about lowering their LDL, or bad cholesterol. In fact, though, it's just as important to maintain high levels of HDL, the good kind of cholesterol. According to the American Heart Association, focusing on just lowering LDL fails to prevents as many as 70 percent of cardiovascular problems. Women have a slight HDL boost from their bodies' natural estrogen production, but make sure your HDL number stays consistently higher than 60 mg/dL.
Step 1
Maintain a healthy body weight. Extra pounds are associated with lower levels of HDL, and losing weight can have a positive impact on your body's good cholesterol. According to the "Harvard Women's Health Watch," for every 7 pounds you shed your HDL increases by 1 mg/dL.
Step 2
Add 30 minutes of aerobic exercise to your workout at least five days a week. Aerobic exercise---any workout that gets your heart pumping, including walking, biking and dancing---is one of the most effective ways to boost HDL levels, increasing your HDL by 5 to 10 percent.
Step 3
Watch your diet. Eat more monounsaturated fats, including olive oil and canola oil, and more foods with omega-3 fatty acids, such as fatty fish and nuts, to improve your HDL levels. Skip foods with saturated fat and trans fat (including baked goods, fried foods, butters and spreads), which can raise bad cholesterol levels.
Step 4
Don't smoke. Giving up cigarettes increases your HDL level by as much as 20 percent.
Step 5
Talk to your doctor about niacin supplements, which can significantly improve HDL levels for women. Niacin can have a strong effect, so it's a good idea to talk with your doctor or health care provider before trying supplements, even if they are available over-the-counter.
Tips and Warnings
- If you take certain medications, including birth control pills, they can make your HDL levels appear higher. Your doctor may ask you to stop taking them for a short time in preparation for a total cholesterol test. Because women have naturally higher HDL levels, you shouldn't let your HDL drop lower than 50 mg/dL. Men can drop down to 40 mg/dL before they enter the danger zone.
- Always talk with your doctor before starting any diet or exercise program.
