How to Bring HDL Up
High-density lipoproteins (HDLs) are beneficial because they bind to cholesterol in the arteries and transport it to the liver. This reduces the cholesterol in the blood and therefore reduces the risk of heart disease. Your HDL level should be at least 60 milligrams per deciliter of blood (mg/dl) for optimum health.
Instructions
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Restrict your fat intake, especially saturated fats. You should receive no more than 30 percent of your total calories from fat and no more than 7 percent from saturated fats. You should carefully monitor your consumption of saturated fat sources like dairy products and beef. Use cooking oils high in monounsaturated fats such as canola oil, olive oil and peanut oil.
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Begin a weight loss program. While beneficial for overall health, losing excess weight directly increases your HDL level. You can expect your HDL level to increase by one mg/dl for every 6 pounds that you lose. Lose weight sensibly by restricting your caloric intake and exercising more often.
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Engage in regular aerobic exercise such as bicycling, brisk walking or running. These activities primarily benefit your cardiovascular system and can improve your HDL level. Exercise for a minimum of 30 minutes during each session at least five days per week.
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Quit smoking. Regular smoking can lower your HDL level by as much as 10 percent. A smoking cessation plan is most likely to be effective when it combines strategies such as nicotine patches and counseling.
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Monitor your alcohol consumption. You shouldn't average more than one drink per day if you're female and one to two drinks per day if you're male. Moderate alcohol consumption is associated with increased HDL levels but you shouldn't start drinking to raise your HDL.
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