How to Increase HDL Cholesterol Levels
HDL cholesterol is important in figuring heart disease risk, just as is LDL cholesterol. To remember which type is which, think, "HDL: you want it high. LDL: you want it low." In fact, if your HDL cholesterol is lower than 60, and definitely if it under 45, it is a good idea to take steps to raise it. Eat and exercise correctly to gain control and elevate this beneficial factor in heart health.
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Instructions
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Exercise faithfully each week. The University of New Mexico cites studies in which HDL cholesterol increases were seen after a high volume of exercise. In all of the studies cited, the range for the program of running was seven to 10 miles per week before any HDL benefits were gained.
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Lower your consumption of trans fats, as recommended by Harvard School of Public Health. Trans fats not only lower HDL cholesterol but raise LDL cholesterol as well. Watch out for cooking fats that are labeled as "partially hydrogenated" or fats that stay solid at room temperature. These are probably trans fatty acids.
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Eat olive oil, peanut butter and avocados. These monounsaturated fats help raise HDL.
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Take omega-3 fish oil caplets or just eat plenty of oily fish such as salmon and mackerel. Omega-3 fatty acids bring up HDL levels, along with numerous other benefits.
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Stop smoking. Smoking lowers the levels of good cholesterol, so when you stop, your HDL levels will go up.
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Drink a glass of alcohol each day if you do not have an overriding reason to avoid it. There is reason to believe that alcohol in moderation will help increase HDL. However, overdo it and the benefit disappears.
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Eat foods with soluble fiber. Certain grains such as oats, barley, and bran work well. Fruits like strawberries are good too. With more of these foods in your diet, your cholesterol profile will look better over time.
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Tips & Warnings
Make one change at a time so you can incorporate that habit into your daily life before adding another action.
If your doctor only tells you that your cholesterol is doing well or not, ask her to tell you the exact numbers each time. This gives you a goal to shoot for and satisfaction when you have accomplished your goal.
If your doctor suggests Niacin for cholesterol control, ask about side effects. Niacin works well for some people but has serious consequences for others. Stay in contact with your physician if anything unusual happens while you are taking Niacin.
