How to Increase HDL Cholesterol Without Drugs
Cholesterol is an essential substance for health, produced by the liver and obtained through diet. It is a vital part of cell membranes and also helps produce certain hormones. Low-density lipoprotein (LDL) cholesterol is commonly referred to as bad cholesterol, and the high-density lipoprotein (HDL) type is considered good cholesterol. While high LDL cholesterol levels can lead to cardiovascular disease, HDL cholesterol helps remove excess cholesterol from the body. Several techniques can naturally boost HDL cholesterol, and you don't need drugs to do so.
Instructions
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Increasing HDL Cholesterol
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Eat monounsaturated and polyunsaturated fats, as recommended by the Harvard School of Public Health (HSPH). These fats occur in large amounts in avocados, nuts such as almonds and pecans, and pumpkin and sesame seeds. High amounts also are found in canola, corn, flax seed, olive, peanut, soybean and sunflower oil.
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Eat fish two or three times a week to obtain omega-3 fats, also recommended by HSPH. Omega-3 fats are a type of polyunsaturated fat and must be obtained through food. Besides fish, these fats also are found in flax seeds, walnuts and canola and soybean oils.
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Restrict the amount of unrefined carbohydrates you eat, because they cause spikes in blood sugar which are associated with lower HDL levels, according to researchers at Johns Hopkins University. Unrefined carbohydrates include white flour products and many processed foods.
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Drink alcohol in moderate amounts if you do drink. Moderate alcohol drinking is associated with higher levels of HDL cholesterol, but the Mayo Clinic cautions that the benefits aren't strong enough to justify drinking if you don't already do so. Men can have two alcoholic drinks a day and women one.
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Avoid trans fats, which occur in partially-hydrogenated vegetable oils. These fats lower HDL levels. Trans fats were once common in many snack foods and fast foods, but many companies and restaurants have eliminated them.
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Don't smoke tobacco, and don't take anabolic steroids, male sex hormones or progesterone. These substances lower HDL cholesterol, according to the American Heart Association.
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Lose weight if you need to, because extra weight decreases HDL cholesterol. Losing even a few pounds can boost HDL levels.
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Perform aerobic exercise for 30 minutes five times a week. Types of aerobic exercise include walking, biking, swimming, and even doing yardwork that provides a bit of a workout.
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Tips & Warnings
Although saturated fats found in animal products raise HDL cholesterol, they also increase harmful LDL levels.
