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Ways to Raise HDL Cholesterol Without Medicine

HDL cholesterol, also known as high-density lipoprotein and "good" cholesterol, is an important part of your overall cholesterol score. According to the American Heart Association, HDL is believed to carry LDL (bad) cholesterol away from the heart and arteries and out of the body. While many medications can raise HDL cholesterol while lowering LDL, they can have negative side effects such as upset stomach and liver damage. However, there are a few proven ways to raise HDL without medication.

  1. Exercise to Raise HDL

    • You can make a few lifestyle changes that have been shown to effectively raise HDL levels. In December 2004, the "Journal of Women's Health" published an article in which 48 years of medical studies on exercise and cholesterol were reviewed. It was found that exercise, particularly aerobic exercise, was beneficial by raising HDL levels and lowering total cholesterol, LDL cholesterol and triglyceride levels.

      You don't need to run out and join an aerobics class to get the benefit of raising your HDL. The Mayo Clinic reports that adding a brisk 30-minute walk to your daily routine, or a bike ride, or several laps across the swimming pool will help. You need to do exercise that gets your heart pumping and your lungs working for at least 30 minutes at a time.

      So exactly how does exercise raise HDL? More research is needed for a definite answer to that question. However, scientists from UND Life Sciences in Boston offer a possible explanation. Within the blood we have an enzyme called endothelial lipase (EL), which has been found to play a major role in the development of inflammation and in the metabolism of HDL. When levels of EL are active and high, HDL levels tend to be lower. A study in the March 2005 issue of "Prostaglandins, Leukotrienes and Essential Fatty Acids" reports that exercise inhibits the activity of EL in the blood, which in turn raises HDL cholesterol.

      Another factor in the study that was mentioned to inhibit EL activity was the consumption of fish oil, which leads to the next way to raise HDL without medicine: nutrition.

    Nutrition to Raise HDL

    • Fish oil contains eicosapentaenoic acid and docosahexaenoic acid (ELA and DHA), which are omega-3 fatty acids. The best nutritional sources of ELA and DHA are fatty fish, mentioned in the study above, as a means to inhibit the activity of EL and raise HDL. Excellent fish choices are salmon, mackerel and tuna.

      Walnuts and leafy greens contain ALA, or alpha linolenic acid, which is converted to DHA in the body, and therefore make good sources of omega-3 acids.

      The American Heart Association recommends eating fatty fish at least two times a week for heart health.

    Weight Loss

    • If you begin exercising regularly and make nutritional changes such as consuming more omega-3s, you may find yourself automatically losing weight. The National Heart, Lung and Blood Institute states that losing weight not only raises your HDL levels but also will lower your LDL and triglyceride levels.

      Incorporating any one of these three tips into your lifestyle will help you raise HDL cholesterol without medication. Get your doctor's approval before starting an exercise routine.

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