Your liver produces cholesterol to aid in hormone production and to protect nerves and cells. Additional cholesterol enters your body from consuming foods that contain cholesterol and saturated fats. Typically these foods are animal-based, like red meat and whole-fat dairy. Too much dietary cholesterol increases your risk of arterial plaque, heart disease and stroke. You can change the cholesterol levels in your body by making lifestyle changes.
Types of Cholesterol
Dietary cholesterol does not dissolve in water or blood. Your body has to compensate for this by transporting cholesterol through your bloodstream in protein packages called lipoproteins. Low-density lipoprotein, or LDL, is the bad form of cholesterol that increases your risk of health problems. High-density lipoprotein, or HDL, is the good form of cholesterol you need to cleanse the LDL out of your bloodstream. The more HDL you have in your body, the lower your risk for LDL-related artery or heart damage.
Eat Fish and Nuts
Foods high in saturated fat like beef, whole dairy and fried foods increase your LDL cholesterol. Limit your red meat consumption to five or fewer servings per month, and replace these fatty meats with fish. Salmon, tuna or mackerel have a healthy form of fat called omega-3 fatty acids, which can increase your HDL. Eat fish two or three times a week as part of a healthy diet. Nuts like almonds or walnuts also have omega-3 fatty acids. Consume one serving of nuts a day to help increase your HDL.
Add Whole Grains and Fruits
Whole-grain foods include oatmeal, wheat bread, pasta and bran cereal. These types of grains are fiber rich, which is important for reducing the absorption of bad cholesterol into your bloodstream. Replace white grains in your diet with whole grain versions instead to raise your HDL. Dark-skinned fruits like grapes and pomegranate may also increase your HDL levels. Eat 1 cup of oatmeal for breakfast daily with a side of whole, sugar-free grape juice to improve your cholesterol levels.
Exercise and Lose Weight
Excess pounds increase your LDL and lower your HDL. For every 6 lbs. you lose of excess weight, your HDL increases by 1 mg/dL, notes MayoClinic.com. Start an exercise program and healthy diet to improve your weight loss efforts. Walk for 30 minutes a day, join a gym or take a fitness class to help motivate you for weight loss. Consult your physician before starting an exercise program to determine safety for your condition.
Drink Moderately and Quit Smoking
If you enjoy red wine on occasion, add one glass a day to one meal. Red wine contains a substance called resveratrol, which is linked to improving HDL levels. Do not consume red wine if you have a drinking problem or do not normally drink wine. Raise your HDL by up to 10 percent by quitting smoking. Talk to your physician for support referrals to help you quit.
References
- Bastyr Center for Natural Health: Niacin Raises "Good" Cholesterol Levels
- MayoClinic.com: HDL Cholesterol; How to Boost Your 'Good' Cholesterol
- Johns Hopkins Gazette; Experts Highlight Strategies to Raise 'Good' HDL Cholesterol; David March; September 26, 2005
- University of Massechusettes Medical Center: What You Can Do to Raise Your Good Cholesterol
- FamilyDoctor.org: Cholesterol; What Your Level Means
