How to Increase Good HDL Cholesterol
Most of us know that high cholesterol is bad for our health and can lead to many medical complications including high blood pressure, stroke, heart attack and even sudden cardiac death! However, what is sometimes confusing to understand is that there is one component of cholesterol, the High Density Lipoprotein (HDL), in which a higher level is actually better for your health and can help protect your heart. This article is going to focus on HDL, what it is and how it can actually help make you a healthier person!
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Things You'll Need
- Record of your fasting cholesterol values done within the last 3 to 6 months
- Pen and paper for mapping out your areas that may need some attention
- A review of what is "good" vs. "bad" cholesterol
Instructions
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Know your recent FASTING cholesterol levels. Anytime your health care provider measures your cholesterol levels (sometimes called lipids) make certain that the test is being done in a "fasting" state. Fasting usually means no eating or drinking for at least 10 to 12 hours prior to the exam. Many clinicians allow simple non-flavored water to be consumed, but nothing else. It is also good idea to bring a snack with you to eat right after you have your test done, since you may be feeling lightheaded from the fasting.
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The High-Density Lipoprotein (HDL) part of your cholesterol is often referred to as the "good" cholesterol since its function is to carry the "bad" cholesterol away from the body and back into the liver. HDL attempts to "sweep" up bad cholesterol. The normal range for HDL can vary from lab to lab, but generally accepted levels should be over 40 for men and over 50 for women. This is the cholesterol number that you want to be HIGHER rather than lower. The more HDL you have, the more "sweeping" it can do.
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Increasing HDL can be done with just a little time and effort rather than a pill. The first suggestion is to include or increase aerobic exercise in your daily routine. Recent studies have indicated that the longer a person performs aerobic exercise, the more it will improve overall cardiac health, including increasing your HDL.
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If you are overweight losing those extra pounds can also increase your HDL. Since regular aerobic exercise (and a heart-healthy diet) can also increase your HDL, losing weight may be an added benefit not only to your cholesterol levels and overall health, but also to your self-esteem and body image.
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Stop smoking. The only thing smoking does to anyone is either dramatically harms them or kills them. Smoking destroys the body.
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Cut out or greatly limit any trans fatty acids. Trans fat may make things like donuts, cakes and cookies taste good, but can be a major factor in contributing to poor health.
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Increase the use of monosaturated oils in your diet such as canola, avocado and olive oil. (Next time, instead of buttering a piece of bread, try dipping it in some olive oil with a little rosemary or other spice, and you may find it a wonderful taste treat!).
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Increase fiber in your diet. Food rich in fiber includes fruits and vegetables. Get AT LEAST two servings of fiber in your daily diet to help raise your HDL.
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While there are some lipid-lowering medications on the market that may help with increasing HDL, the evidence-based science on how to pharmacologically increase HDL by drug therapy is still in development. The absolute best way to increase your HDL is by changing your lifestyle and following the suggestions listed in the previous steps.
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Tips & Warnings
It is important to your cardiac and overall health to have adequate HDL levels.
HDL is best increased by lifestyle and diet changes.
Smoking has no positive health benefits and will only increase physical harm to you or cut your life short.
The suggestions in this article to increase your HDL are NOT HARD to do. They can easily be incorporated into your life, and their added benefits can improve your overall quality of life.
Medications are not always the answer to what ails us. Sometimes it is good old fashioned diet and exercise that serves us better!
As with any health information on the Internet this article is for educational purposes only. Always consult your health care provider before implementing any new medication, herb or diet.
