How to Improve HDL Cholestrol
High-density lipoprotein (HDL) cholesterol is considered healthier than low-density lipoprotein (LDL) cholesterol. HDL cholesterol helps lower the total amount of cholesterol in your blood which reduces your risk of heart disease. You can take a number of simple steps to improve your HDL level and they are especially effective when you combine them.
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Instructions
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Stop smoking. Medication is readily available that will reduce the craving for nicotine and you may also find counseling sessions helpful. Your doctor should be able to recommend a specific program that may work for you. Smoking cessation can improve your HDL level by 10 percent.
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2
Lose weight. It's especially important to reduce the amount of fats that you eat while you're cutting back on overall calories. You should only receive 25 percent to 35 percent of your calories from fat and only 7 percent of your calories should come from saturated fat. You can increase your HDL level by 1 mg HDL per deciliter of blood (mg/dl) for every six pounds that you lose.
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Start an exercise program. Aerobic exercise that increases your heart rate for a prolonged period can significantly improve your HDL level. You should perform brisk exercise five days each week for at least 30 minutes during each session. An aerobic exercise program can increase your HDL level by 5 percent within the first two months.
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Watch your alcohol consumption. Women should limit themselves to one drink per day and men should have no more than two. Moderate amounts of alcohol may increase the HDL level but this benefit is not generally considered sufficient to justify an increase in alcohol consumption.
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Take medication as prescribed by your doctor. Niacin is especially effective and may increase your HDL level by as much as 30 percent. Other medications that may increase your HDL level include Lipitor, Lopid and Zocor.
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