How to Increase My HDL
Cholesterol serves several important functions in the human body, including helping cell walls and making hormones, vitamin D and bile acid. Most cholesterol in the body is made by the liver but some also comes from eating animal products like meat, milk or eggs. There are two types of cholesterol: high density lipoprotein (HDL), also known as good cholesterol, and lower density lipoprotein (LDL), also known as bad cholesterol. The most important factor related to cholesterol is your heredity but there are a number of other steps you can take to increase you HDL levels.
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Instructions
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Increase your activity level. Adults should engage in moderate activity for at least half an hour most days of the week. The exercise does not have to be vigorous but if you plan to start vigorous exercise be sure to build up slowly so you do not injure yourself.
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Adjust your diet to include more foods that increase your HDL, such as fish, olive oil and almonds. You should also reduce the amount of saturated fat you eat, especially meats.
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Consider adding a glass of wine to your diet as it can increase your HDL levels.
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Ask your doctor about taking niacin, a medication that can increase your HDL levels by 15 to 35 percent according to the Mayo Clinic. Niacin can also lower your LDL levels.
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Tips & Warnings
It is not just the amount of HDL and LDL that determines your risk but the ratio between HDL and LDL. Many times when you reduce your bad cholesterol, or LDL, you will also reduce your HDL. However, if you increase the ratio of HDL to LDL you are still improving. For example, if your cholesterol starts at 50 for HDL and 180 for LDL, your ratio is about 0.22. If your levels drop to 45 for HDL and 140 for LDL, even though your HDL has dropped, your ratio has increased to 0.24. For every one percent that you reduce your cholesterol level, your chance of heart disease decreases by two percent.
You should always consult your doctor before starting a new exercise program or significantly adjusting your diet.
