Raising HDL Levels: Quick Tips

The first and most important step in increasing your HDL (High-Density Lipoprotein) levels is a change in your lifestyle. Modifying different aspects of your life such as diet and exercise can drastically improve your cholesterol levels. Since HDL is the “good” cholesterol having a higher level is not a bad thing. In fact, the higher your HDL level, the lower your chances are of developing coronary heart disease. Here are a few quick tips to get you started in the right direction of raising your HDL cholesterol levels. 

Lose Weight: If you are overweight, reducing your weight will increase your HDL levels.   Excess weight in your belly is a red flag to watch your waist-to-hip ratio. Your waist size to hip size is more important in determining cardiac risks than your weight itself. 

Aerobic Exercise: Daily exercise may be the most effective way to raise HDL levels.   Walking, bike riding, and swimming are great exercises to do regularly.   30 minutes a day is recommended to help control cholesterol levels.  

Quit Smoking: The cessation of cigarette smoking will increase HDL cholesterol levels.   Giving up tobacco has many other health benefits as well.    

Cut out Trans Fatty Acids: Read your nutrition labels!   Trans fatty acids are present in more prepared foods than we think. Watch out for labels that say, “partially hydrogenated oils.”   Eliminating these fatty acids from your diet will definitely increase your HDL levels and lower your LDL levels as well.  

Increase the monounsaturated fat intake: Although it has the word “Fat” in it, these monounsaturated fats will help give your HDL levels a boost while not increasing your total cholesterol levels. These fats are in the form of Olive Oil, Canola Oil, Avocado Oil, and even fats found in peanut butter. 

Add soluble fiber to your diet: Getting 2 servings of soluble fiber each day is a great way to increase HDL levels. Soluble fiber can be found in fresh vegetables, fruits, oats, and legumes.   So eat up!  

Drink Cranberry Juice: Cranberry juice can help raise HDL levels as well but is not the only way to do it.   So drink a glass of cranberry juice but concentrate on exercise as well.    

Increase Omega-3 Fatty-Acids (Fish Oil): Fish and fish oil have been shown to help prevent cardiovascular disease. Fish Oil can help raise “good” cholesterol and counteract LDL cholesterol.