HDLs, or high-density lipoproteins and also known as the "good cholesterol," have the important job of picking up cholesterol in your blood and carrying it to the liver, where it is broken down. High blood levels of HDLs can help you lower your risk of heart disease. If your HDL cholesterol level is low -- less than 40 mg/dL for men and less than 50 mg/dL for women -- your doctor may ask you to implement certain lifestyle changes to bring your levels up. Desirable levels of HDLs are greater than 60 mg/dL.
Step 1
Choose to eat healthy fats. Instead of consuming fatty cuts of red meat, processed meat, bacon or sausage, eat low-fat proteins, such as poultry, lean cuts of meat and fish. Replace animal sources of fat with vegetable sources of fat, such as olive oil, nuts and avocado. Eat at least two servings of fish per week, which contain healthful omega-3s.
Step 2
Maintain a healthy body weight. If you are overweight, then losing even a few pounds can help improve your HDL levels. According to the Mayo Clinic, every 6 lbs. of weight you lose can equate to an additional 1 mg/dL of HDLs in your blood. Start by reducing your portion sizes and cutting back on foods that are high in fat and sugar.
Step 3
If you smoke, then it is time to stop. The Mayo Clinic states that by quitting smoking, you can potentially raise your HDL levels by 10%. There are many programs that can help. www.SmokeFree.gov is a great resource, if you are looking for a program to help you quit.
Step 4
Increase your daily physical activity. Moderate exercise, for at least a half hour, five times per week or more is recommended to increase your HDL levels. Walking, cycling, hiking and swimming are all great exercise choices.
Step 5
Increase your intake of niacin. Your doctor may recommend that you take a niacin supplement to increase your HDL levels. Do not take a niacin supplement unless your doctor recommends it first. You can also consume more niacin in your diet by eating lean meats, low-fat dairy, poultry, fish, nuts, eggs and enriched breads and cereals.
Step 6
If you choose to drink alcoholic beverages, do so in moderation. For men, no more than two drinks per day are recommended. For women, no more than one drink per day is recommended.
Things You'll Need
- Low-fat proteins
- Vegetable fats
- Fish
