How to Raise your HDL Cholesterol

Your total Cholesterol is made up of several components, one of which is HDL, High Density Lipoprotein. The other components are LDL and VLDL. Your LDL is the component your doctor is constantly telling you it needs to be lower. Well Hopefully he is telling you, you need to raise your HDL.
HDL is the component of Cholesterol which acts a transport system and takes cholesterol from tissues and arteries to the liver for us to eliminate. Thus with a high level of HDL our body can more efficiently eliminate excess cholesterol deposits.
In fact one of the risk factors for Heart Disease (Coronary Arterty Disease) is related to your HDL and not your LDL (ratio of total cholesterol/HDL > 5.0 is a risk factor).
A HDL level under 45 is a risk factor for Heart Disease, while a level over 60 will actually negate a risk factor for Heart Disease, such as age men over 45 and women over 55 have a risk factor for heart disease.

Difficulty: Moderately Easy

Instructions

1. Exercise - With exercise we are mobilizing energy for consumption. With prolonged exercises such as a 30-45 minute walk we begin to utilize fat stores for energy. Upon doing this we need to transport these fat cells stored in tissues and arteries. HDL is the transport used by our bodies. Thus with regular exercise our LDL goes down and HDL goes up.

2. Omega 3 Fatty Acids - Lower Triglyceride levels, Raise HDL levels and can raise LDL, which is why we should take them with Red Yeast Rice. However the benefit from raising the HDL level and lowering the triglyceride level far exceeds the possible small increase in LDL. Supplementing with omega 3 and 6 Fatty Acids provides a laundry list of benefits especially if you are not consuming enough fish.

3. Niacin - Vitamin B3 may have the best results on raise HDL. The feeling of being flushed as a side effect may discourage people from using it. However it is very effective for raising HDL. Currently it can be given as a prescription which is beneficial for the cost conscious people.

4. Smoking Cessation - Quitting or never smoking is the easiest and best way to prevent disease. Smoking is correlated with heart disease and occurs through hardening of the arteries, causing inflammation and allowing deposition of cholesterol.

5. Eggs - Yes Eggs, very high in cholesterol right. However they will raise your HDL and not have an effect on your LDL. Along with omega fatty acids and increasing your consumption of unsaturated fats you can increase your HDL without raising and possibly lowering your LDL. Eating eggs in moderation (2-4 a week) may actually be beneficial for heart disease. Just don't add the butter, sausage, bacon, bagel or cheese.

6. Avocado - They have a high content of monounsaturated fat which is considered healthy when consumed in moderation. Diets rich in monounsaturated fatty acids will increase the HDL to LDL ratio.

7. Nuts - Macadamia, Walnuts, Pecans and Almonds are also very high in monosaturated fats and polyunsaturated fats. They too have been shown the increase the ration of HDL to LDL.

8. Glass of Red Wine - A glass of Red wine per day or every other day supports increases in HDL.

Tips & Warnings

• Avoid Saturated Fats, especially in animal products and dairy
• Use Cooking Oils high in Unsaturated Fats such as corn, olive, canola, safflower oils
• Consuming more than two glass of red wine or alcohol daily will raise LDL, triglyceride levels and blood pressure. So stick to a glass a night for health benefits
• Consult your doctor before starting any supplements