Cholesterol, a waxy substance naturally produced by your body to aid in the production of cell membranes and hormones, is transported to your cells by lipoproteins. According to the American Heart Association, there are two types of lipoproteins: high-density (HDL) and low-density (LDL). The HDL is good for you, carrying the bad cholesterol (LDL) back to the liver where it is expelled from your body. When your HDL is too low and your LDL is too high, it places you at risk for coronary heart disease. Fortunately, there are ways to increase your HDL and lower your LDL.
Step 1
Stop smoking. According to the experts at the Mayo Clinic, smoking not only lowers your levels of HDL, it can also completely eliminate the benefits of HDL, namely its ability to carry away the excess LDL in your blood. They state that quitting can increase your HDL by as much as 10 percent.
Step 2
Weigh yourself. If you find you are overweight by even 5 or 10 lbs., it can have a negative impact on your HDL levels. The doctors at Mayo Clinic state that for every 6 lbs. you lose, you gain one one mg/dl of HDL. This means if your HDL was previously 48, it would increase to 49. You can accomplish this by making better food choices; rather than eating french fries with your burger, try a fresh salad topped with olive oil and balsamic vinegar instead.
Step 3
Start exercising daily. Aerobic exercise is defined as any activity that increases your heart rate. Some good examples of this would be a brisk walk, jogging, biking or swimming. You could even play tag with your kids. After two months of this type of activity for a minimum of 30 minutes, five days a week, you could increase your HDL levels by 5 percent. An increase in physical activity can also help you shed excess pounds.
Step 4
Eat more soluble fiber. This helps to decrease your levels of LDL and works by absorbing excess cholesterol in your intestines before it can circulate through your blood. One of the best sources of soluble fiber is oatmeal. According to the Mayo Clinic, eating one bowl of oatmeal in the morning along with a piece of fruit such as an apple or pear (also forms of soluble fiber), provides you with the minimum 10g needed to effectively lower your LDL.
Step 5
Include plant sterols and stanols. These are natural plant substances that are found in certain foods such as avocados. However, the doses are low; therefore certain foods and beverages such as orange juice and yogurt are now being fortified with sterols and stanols to provide you with LDL-lowering benefits. You need to consume 2g a day to reap the rewards, which you can easily accomplish by drinking two, 8-oz. glasses of orange juice that has been fortified with these super substances. Over time, you can lower your LDL cholesterol by 10 percent.
