How to Up Your Good HDL Cholesterol by 100 Points
Part of a healthy lifestyle is maintaining good cholesterol numbers. There are two different types of cholesterol: LDL and HDL. LDL cholesterol is the bad cholesterol, which doctors want you to keep as low as possible. HDL is the good cholesterol, which doctors want you to keep as high as possible. When you take steps to reduce your LDL cholesterol, you will automatically raise your HDL cholesterol.
Instructions
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Find your healthy weight and stay there. If you're overweight, losing even just a little bit of weight can improve your HDL cholesterol score. In fact, you can increase your HDL by 0.35mg/dL for every 2 lbs. you lose.
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Choose healthy fats. Saturated fats and trans fat can raise your bad cholesterol and actually lower your good cholesterol. However, monounsaturated and polyunsaturated fats can improve your HDL cholesterol. Healthy fats include olive oil, peanut oil, canola oil, nuts and fish.
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Eat soluble fiber, which decreases your bad cholesterol and increases your good cholesterol. Two servings of soluble fiber each day is recommended from sources like fruit, seeds and vegetables.
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Exercise consistently. One of the best exercises to raise your HDL cholesterol is to exercise briskly for half an hour, five times a week. That equals more than 120 minutes of cardio exercise each week. Within two months of beginning a routine like this, you can expect a 5 percent increase in your HDL levels.
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Quit smoking. When you smoke, cigarettes cause chemical changes to your good cholesterol, eliminating its benefits. However, if you stop smoking, your HDL can increase up to 10 percent.
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Drink in moderation. Some studies do link higher HDL cholesterol levels with moderate use of alcohol. However, the benefits aren't so great that experts recommend drinking as a way to boost your good cholesterol. If you do want to drink alcohol daily, limit yourself to one drink a day for women and two drinks a day for men.
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Consider medication. Doctors can prescribe oral medication to help lower your LDL cholesterol and increase your HDL cholesterol.
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