How to Increase Good Cholesterol (HDL)

Let me start by asking you this question:

Which one of the following is more frequently found in people with coronary artery disease (CAD)?

A) ELEVATED bad cholesterol (LDL)
B) LOW good cholesterol (HDL)
C) ELEVATED triglyceride
D) ELEVATED total Cholesterol

I am sure most of you guessed A, but it is not. The correct answer is B. Many people still believe that the only bad cholesterol in blood is the 'bad' cholesterol or LDL. However the concepts are changing fast and currently equal, rather more stress is laid on the good cholesterol. Therefore, the ‘good’ cholesterol can be as bad as the ‘bad’ cholesterol if it is low. It is beyond the scope of this article to discuss in depth how good cholesterol can contribute to CAD, however, it should suffice to know and understand how we may keep it as high as we could. Good Cholesterol is protective if it is above a certain number, whereas low levels puts you to an extra risk for developing CAD. Here are some golden tips of keeping your good cholesterol sky high:

Difficulty: Moderately Easy

Instructions

1. Exercise

2. Eat monounsaturated fats (Canola oil, Avocado oil, Olive oil, Peanut butter, Soft/Squeeze Margarine, Soya products)

3. Eat soluble fibers (Whole grains, Oats, oat bran, Citrus fruit, apples, grapes, Vegetables (Raw onion), legumes & lentils, Brown rice)

4. Eat monounsaturated fats (Canola oil, Avocado oil, Olive oil, Peanut butter, Soft/Squeeze Margarine, Soya products)

5. Eat omega-3 acids (Fish, Dark green vegetables)

6. Cook in oils that increase ‘Good’ Cholesterol (Canola oil, Sunflower oil, Safflower oil, Cold-pressed flaxseed oil)

7. Avoid trans fatty acids (Fast foods, French fries, Baked goods such as cookies, crackers and cakes, Butter (Softer the spread, the less trans fat it contains), Stick Margarine)

8. Avoid refined carbohydrates (sugar, refined flour, White rice, White bread, French bread, Sugary, cereals, Pasta, Noodles)

9. Avoid saturated fats: (Egg yolk, Liver, Kidney, Brains, Cream, Regular milk, Cheese,)

Resources

• AskMedPal

[starlet67]

on 4/6/2009 I try to take Omega-3 everyday! Great tips!

[shahbasharat]

on 10/2/2008 reply for 'PAIP': your target LDL shud be less than 70 and HDL more than 65. if exercise is not enought to raise your HDL or lower LDL then u need medications. HDL can me increased by exercise and then following the diet plan that i have mentioned in this article.

[PAIP]

on 10/2/2008 my HDL IS 30 AND LDL 97 WHAT SHUD I DO TO INCREASE MY HDL AS I AM DIABETIC AGE41 AND I REGULARLY TAKE WALK N JOG FOR 1HR DAILY AND MY BLOOD SUGAR IS WELL UNDER CONTROL

[HillaryM]

on 3/21/2008 Great Tips!