High cholesterol can cause atherosclerosis, a dangerous accumulation of cholesterol and other deposits on the walls of your arteries that can lead to hypertension, heart disease and stroke. Cholesterol attaches to protein to form lipoproteins that are carried through your bloodstream. There are different types of cholesterol, based on what type of cholesterol the lipoprotein carries. High-density lipoprotein, or HDL, is the "good" type of cholesterol that helps decrease the effects of low-density lipoprotein, or LDL, the "bad" cholesterol. MayoClinic.com advises an HDL level of 60 mg/dL for optimum health benefits. There are several ways to help raise this good cholesterol.
Step 1
Lose weight through diet and exercise to raise "good" HDL cholesterol. Excess weight and obesity reduce HDL levels and losing even a few pounds can improve good cholesterol. According to the MayoClinic.com, every 6 pounds, or 2.7 kilograms, of weight loss increases HDL by approximately 1 mg/dL. Increase soluble fiber in your diet by adding foods such as oat bran, grains, lentils and whole wheat to your daily menu plan, to further enhance weight loss and good cholesterol levels.
Step 2
Quit smoking to increase HDL cholesterol in the body by up to 10 percent. Speak to your doctor about strategies to quit smoking including prescription and over-the-counter medications that may help smokers.
Step 3
Take omega-3 fatty acid supplements, such as fish oil and flax seed supplements to naturally decrease LDL cholesterol and raise healthy HDL levels. MedlinePlus advises that vitamin B3 niacin dietary supplements also help raise HDL levels for better control of unhealthy cholesterol levels.
Step 4
Exercise regularly to raise healthy cholesterol. Rigorous activity that raises the heart rate for a total of 30 minutes, five times a week can improve HDL levels by up to 5 percent in healthy individuals. Exercise can be divided into 5 to 10 minute intervals and can include such activities such as brisk walking, jogging, running, cycling, sports, such as tennis and basketball, and even strenuous work such as shoveling snow.
Step 5
See your doctor for a follow-up blood test every 3 to 6 months to check the improvement in your HDL cholesterol levels. If HDL levels are not raised, discuss other treatment options for unhealthy cholesterol such as prescription medications. Take statin, bile acid binding resin, cholesterol absorption inhibitors or fibrate medications as prescribed by your doctor to slightly raise HDL by 5 to 10 percent.
Tips and Warnings
- Regular cholesterol blood tests and following nutrition and lifestyle guidelines can help control cholesterol levels. Supplements and prescription medications can also help if necessary.
- In some individuals, low HDL levels and high LDL levels may be due to genetics and as such, lifestyle changes and supplements may not be enough to control unhealthy cholesterol levels. A doctor can diagnose the cause of your high cholesterol and prescribe the appropriate treatments.
Things You'll Need
- Niacin supplements
References
- MayoClinic.com: Niacin to Boost Your HDL, 'Good,' Cholesterol
- MayoClinic.com: Cholesterol Levels: What Numbers Should You Aim For?
- National Institute of Health: Fish Oil
- MayoClinic.com: HDL cholesterol: How to Boost Your 'Good' Cholesterol
- ABC.com: Are There Medications To Increase Good Cholesterol?
- MayoClinic.com: Cholesterol Medications: Consider the Options
