High-density lipoprotein, HDL, is the good type of cholesterol. While low-density lipoprotein, LDL, builds up along the walls of your arteries when excess amounts travel through your blood, HDL fights LDL by clearing it from your blood and arteries. This reduces your risk of heart disease. You must have enough HDL in your blood to do this though. When its levels drop, your risk of heart disease rises. You can prevent this by taking simple steps to increase your HDL and send it back to battle.
Quit Smoking
Smoking increases your risk of heart disease, because it hardens your arteries even without LDL cholesterol building up along their walls. However, tobacco use does much more. It lowers your HDL cholesterol. Quitting can increase your HDL cholesterol as much as 10 percent. To help reduce cravings and withdrawal symptoms, use smoking cessation products such as inhalers, lozenges, patches and gums. These are available over the counter. Your doctor can also prescribe medications to increase your chances of success.
Drink in Moderation
A bad reputation typically follows alcohol, however, it might just be useful when trying to increase your HDL cholesterol. Moderation is the key -- one drink per day for women and two drinks for men. The American Heart Association defines one drink as a 12 oz. beer, 4 oz. glass of wine, a 1.5 oz. of 80 proof spirit or 1 oz. of 100 proof spirit. The Association warns not to begin drinking for the sole purpose of increasing your HDL or to drink more than the recommended amount. This can lead to numerous health problems such as alcoholism, high blood pressure, breast cancer, obesity, stroke and accidents due to impaired judgment.
Reduce Saturated Fats
The Mayo Clinic points out that no more than 7 percent of your daily calories should come from saturated fats. These include red meat, whole-fat dairy products, processed deli meats, vegetable oil and egg yolks. Healthier alternatives include white-meat poultry minus the skin, non-fat dairy such as milk, yogurt and cheese, egg whites and olive oil for cooking.
Add Fish to Your Diet
Salmon, albacore tuna, halibut, herring and mackerel are fatty fish containing omega-3 fatty acids. This is a healthy fat that increases your HDL levels, reduces your risk of heart disease and is a nice replacement for red meat and poultry. It contains less saturated fat and cholesterol than both of these meats. Aim for two servings each week.
Exercise 30 Minutes Every Day
Exercising consistently over a two month period can increase your HDL cholesterol as much as 5 percent, especially in sedentary adults. Aerobic exercise, such as walking, increases your heart rate. This strengthens your heart, providing more protection against heart disease. As your endurance increases, gradually increase your time. Your ultimate goal should be 45 to 60 minutes each day.
