Lower Cholesterol – How do I increase HDL cholesterol?
Finally, you want more of something instead of less! HDL (high-density lipoprotein) cholesterol is also known as the “good” cholesterol. HDL removes cholesterol from your bloodstream and carries it back to the liver. I like to think of HDL as a vacuum cleaner, picking up cholesterol LDL leaves behind in your arteries. HDL should be greater than 40 mg/dL, ideally greater than 60 mg/dL.
Physical Activity
One of the best ways to increase your HDL is through physical activity, specifically aerobic activity (jogging, swimming, biking). For results, you need at least 120 minutes of moderate physical activity each week. In this case, vigorous activity does not have more of an impact, but duration does. The longer you work out the greater them impact on HDL. Work your way up to a minimum of 30 minutes 4 days/week. If you’re not currently physically active, consult your MD before starting an exercise program.
Saturated and Trans Fats
Limiting unhealthy fats will also impact HDL, so look at your saturated fat and trans fat intake and see where you can make cuts. Your total fat intake for the day should be limited to 30% of your daily calories. Of this 30%, only 10% should be from saturated fat and ideally zero from trans fats. To attain these levels you’ll need to select healthy choices when dining out, read food labels, select healthy fats when cooking, select lean cuts of meat, etc.
Omega 3’s
Selecting healthy fats, such as omega 3’s, will raise HDL while lowering LDL. Incorporating healthy omega 3 fatty acids will also improve your total cholesterol to HDL ratio. Also, look for sources rich in omega 3 fatty acids you can add to your diet, such as fish and ground flaxseed..
Dietary Fiber
A high fiber diet does not directly boost HDL levels. However, a high fiber diet plays a role in lowering LDL cholesterol. As LDL is lowered, your Total Cholesterol to HDL ratio improves. For the greatest impact, eat a diet especially rich in soluble fiber and select whole grain products, fruits, and vegetables daily.
Alcohol
Alcohol plays a role in raising HDL levels also. I’m not a big advocate of using alcohol to raise HDL, so if you already consume alcohol 1-2 drinks per day can raise levels. More than 1-2 drinks per day will increase your health problems. If you do not drink, do not start.
All the best,
Lisa Nelson RD
How to Lower Cholesterol in 8 Simple Steps
