High-density lipoproteins, also known as HDL, is often referred to as your good cholesterol. This is because it helps carry away excess amounts of low-density lipoproteins, or LDL, commonly called bad cholesterol, from your arteries and back to your liver where it can be expelled from your body. When your HDL levels are too low, below 60, you are considered at greater risk for heart attack and stroke. Although medications can boost your HDL, it can be done naturally. You simply to need to tweak your diet and lifestyle a bit.
Step 1
Eat good fats. According to Heart Healthy Living, eating meals high in saturated fats can actually decrease your HDL while increasing your LDL. Saturated fats are found in all red meats, eggs and high-fat dairy products. The experts at the Mayo Clinic suggest that your total daily calories should not contain more than 7 percent of saturated fats. Instead, replace these fats with good fats such as monounsaturated fats. These are found in foods such as canola, olive and peanut oil, natural peanut butter and avocados. Eating more of these fats can increase your HDL levels.
Step 2
Start an exercise program. The doctors at the Mayo Clinic say that if you perform some type of aerobic exercise for 30 minutes, five days a week, you can increase your HDL levels by 5 percent. Aerobic exercise is anything that increases your heart rate, such as walking briskly, jogging, swimming or biking.
Step 3
Pour yourself a drink. Yes, drinking, in moderation that is, may increase your HDL levels. According to Heart Healthy Living, moderation means one drink each evening for women and two drinks each evening for men. The best way to achieve this is to enjoy a glass of wine with your dinner. It should be noted that the Mayo Clinic doctors state you should not begin drinking if you do not already do so. This is because the benefits of drinking are not great enough to spark a drinking habit.
Step 4
Quit smoking. According to the experts at the Mayo Clinic, not only does this habit hurt these helpful lipoproteins, it may also cause them irreparable damage, resulting in a loss of cholesterol lowering benefits. According to Heart Healthy Living, kicking this habit can increase your HDL levels by as much as 15 or 20 percent. If you smoke, speak to your doctor about the variety of smoking cessation products and medications available to help you quit
Step 5
Lose weight. Whether you are overweight by 5 pounds or 50, it can reduce your HDL levels. For every 6 pounds you lose, you increase your HDL by 1 gram, or point. You can make changes slowly to ensure they are lifelong. For instance, rather than eating when you are bored, take a walk. If you want to snack on chips, try a handful of almonds; not only are they a healthier choice, they are also a great source of healthy fats.
Things You'll Need
- Good fats
- Exercise
- Diet
- Smoking cessation program
- Moderate drinking
