HDL cholesterol, your "good" cholesterol, plays a vital role in the prevention of heart disease. While most people are preoccupied with high levels of LDL, also known as your "bad" cholesterol, you should be just as concerned with low levels of HDL; this type of cholesterol transports excess LDL from your arteries and blood back to your liver for excretion, but only when its levels are within a healthy range -- 60 mg/dL or greater. Aside from medication, you can raise your HDL through dietary and lifestyle changes.
Step 1
Drink alcohol in moderation. Moderation as MayoClinic.com defines it is one glass per day for women and two glasses per day for men. Although alcohol may have a positive effect on your HDL levels, do not begin drinking just for these benefits.
Step 2
Increase your level of physical activity. Aerobic activity is quite possibly the most important thing you can do to raise your HDL cholesterol. Activities such as walking, riding a bike or swimming for 30 minutes a day most days of the week are beneficial. The greatest influence comes from the duration of the activity rather than the intensity; you can raise your good cholesterol approximately 1 mg/dL for every four or five miles you walk/run each week.
Step 3
Step on a scale. Extra weight negatively impacts your HDL, lowering it while increasing your risk of heart disease. You might increase your HDL levels 1 mg/dL for every 6 lb. you lose. Work with your doctor or dietitian to develop a healthy eating plan.
Step 4
Talk to your doctor about quitting smoking. Smoking decreases your HDL by as much as 10 percent. While quitting is not easy, you have a plethora of options to help you. Over-the-counter products are available, along with prescription medications. Support groups help you cope with the behavioral issues behind your habit while providing you with the help you need to succeed.
Step 5
Cut back on your saturated fat consumption. Saturated fats should account for no more than 7 percent of your total daily calories. Red meat is the primary culprit; finding another protein source helps reduce this fat from your diet. Skinless, white meat chicken or turkey are healthy alternatives.
Step 6
Eat more fish. Tuna, salmon, mackerel and halibut all contain omega-3 fatty acids, a good fat that increases your HDL and protects against heart disease. A minimum of two servings a week is sufficient; however, the more the better. If fish is not to your liking, take an over-the-counter fish oil supplement. Choose the type containing omega-3, 6 and 9. Take it as directed on the bottle.
Things You'll Need
- Scale
- Omega-3 supplement
