How to Raise HDL Without Drugs

High-density lipoproteins (HDLs) are beneficial because they lower the total amount of cholesterol in your blood. This reduces your risk of heart disease, which is why HDLs are commonly known as the "good" cholesterol. Your HDL level should be as high as possible; 60 milligrams per deciliter of blood (mg/dl) is the preferred level for someone with a normal coronary risk. You often will be able to raise your HDL naturally by making a few basic changes in your lifestyle.

Things You'll Need

  • Cholesterol test results
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Instructions

    • 1

      Quit smoking. You might benefit from a smoking cessation program that includes professional counseling. Regular smoking lowers your HDL level and also might reduce the ability of HDL to transport cholesterol from your arteries to your liver. You might be able to raise your HDL by up to 10 percent if you quit smoking.

    • 2

      Reduce your intake of fats. You usually can raise your HDL level by eating fewer fats, especially saturated fats from animal products like beef and dairy products. You should also use cooking oils that are high in monounsaturated fats, such as canola oil, olive oil and peanut oil. You should get only 25 percent to 35 percent of your calories from fat, and no more than 7 percent of your calories from saturated fats.

    • 3

      Lose excess weight. A sensible weight loss plan typically combines a reduction in your caloric intake with regular exercise. Your weight has a direct effect on your HDL level, and you can expect to increase your HDL level by 1 mg/dl for each 6 pounds that you lose.

    • 4

      Exercise regularly. Aerobic exercise such as running, bicycling and brisk walking can increase your HDL level. Your exercise schedule should include 30 minutes or more of aerobic exercise five days each week.

    • 5

      Consume alcohol in moderation. Limit your consumption of alcohol to one drink per day if you're female and one to two drinks per day if you're male. This level of alcoholic consumption is associated with increased HDL levels, but you shouldn't start drinking in order to raise your cholesterol level.

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