HDL, or high-density lipoprotein, is often called the "good" cholesterol because it helps remove potentially damaging LDL, or low-density lipoprotein, from your blood. This returns it to the liver for breakdown and disposal. HDL also reduces artery wall inflammation, relaxes arteries and helps prevent blood clots. In the case of total cholesterol and LDL levels, lower is better, but HDL levels should be high. A level under 40mg/dL for men and 50mg/dL for women is considered low. Lifestyle changes can raise HDL without medications.
Weight
To raise HDL, lose excess pounds. Low HDL is one of the many ways in which being overweight or obese hurts your health. Losing 5 percent to 10 percent of your total weight helps raise HDL levels while lowering blood pressure and blood sugar, according to an article in Harvard Health Publications. Don't rely on fad diets to lose weight. They may shed pounds in the short term, but weight usually creeps back when you end the diet. Instead, lose weight through eating healthy foods in reasonable portions and exercising. Both of these help raise HDL on their own.
Trans Fats and Omega-3 Fatty Acids
Trans fats lower HDL, so avoid foods containing them. The law allows foods containing up to .5g trans fats per serving to claim zero trans fat on their labels. If the ingredients list includes any shortening, hydrogenated or partially hydrogenated fat, the product still contains at least a small amount of trans fat. Eating foods rich in omega-3 fatty acids helps raise HDL. Good food sources are fatty fish, such as wild-caught Alaskan salmon, sardines, mackerel and herring. Plant sources of omega-3s include flaxseed, walnuts, green leafy vegetables and soy.
Exercise
Regular exercise can help you lose weight, which raises your HDL, but exercise also raises HDL on its own. The more vigorous the exercise, the more the effect on HDL levels. If you have been sedentary, start slowly to avoid injury and build endurance. The most important thing is consistency. Make exercise a priority and work it into your daily life. Go for a brisk walk with your children or your dog, take the stairs instead of the elevator or ride an exercise bike while watching television.
Tobacco and Alcohol
In addition to increasing the risk of cancers and breathing problems, smoking lowers HDL. Kick the habit to raise HDL levels and improve your health in general. Drinking alcohol in moderation -- defined as one drink per day for women and two for men -- can increase HDL levels. However, if you don't drink, there's no reason to start just to raise HDL. Other lifestyle changes can accomplish the same result.
References
- Harvard Health Publications: HDL: The Good, But Complex, Cholesterol: March 2010
- National Heart, Lung, and Blood Institute: Your Guide to Lowering Cholesterol With TLC; December 2005
- Harvard School of Public Health: Shining the Spotlight on Trans Fats; March 2011
- University of Massachusetts Medical School: HDL The Good Cholesterol
