Your HDL cholesterol, formally known as high-density lipoprotein, is considered your "good" cholesterol. This helps clean your arteries of plaque buildup and prevents chronic diseases. This number should be high, but there are several factors that may lower it. Lifestyle choices are usually the culprit for low HDL cholesterol, and modifications are necessary to increase it.
Primary Cause
Saturated fat and excess cholesterol in your diet is the main reason you have high cholesterol levels in your bloodstream. Foods derived from animal products, like red meat, cream, butter, milk and cheese, are high in saturated fat and cholesterol. The National Heart, Blood and Lung Institute reports that saturated fat raises bad cholesterol more than any other type of fat in your diet.
Other Factors
Heredity is one cause of low HDL levels that you cannot change. However, other factors such as hypertension, diabetes, smoking and carrying excess weight are culprits that you can change. Decrease stress by using deep-breathing methods such as meditation. Engage in physical activity such as taking the stairs or walking more often. If you stop smoking, MayoClinic.com states you can increase HDL up to 10 percent.
Good Fats
Eat healthy fats like omega-3s and monounsaturated and polyunsaturated fats, as they naturally raise your HDL levels. Avocados, olive oil, almonds, and canola oil have plenty of monunsaturated and polyunsaturated fats. Salmon, anchovies, mackerel, trout and walnuts are rich sources of omega-3 fats.
Foods to Avoid
Trans and saturated fats should be removed from your diet. Trans fats are found in commerical goods like chips, candy and pastries. Saturated fats are found in animal products. Regular consumption of these fats increase the likelihood of developing artery plaque and cardiovascular disease.
Exercise
MayoClinic.com notes that you can increase your HDL cholesterol up to 5 percent over the course of two months with regular exercise. Aim for at least half an hour of jogging, walking, jumping rope, bicycling or elliptical training, most days of the week.
