How to Raise HDL Good Cholesterol Without Drugs

There's good (HDL) cholesterol and there's bad (LDL) cholesterol. According to the Mayo Clinic, the problem with low-density lipoprotein (LDL) cholesterol is that, if present in excessive amounts, it can build up under the lining of blood vessels, causing plaques. These plaques can cause inflammation and bleeding, and eventually obstruct blood flow, resulting in coronary artery disease.

However, high-density lipoprotein (HDL), the "good" cholesterol, helps the body rid itself of excess LDL cholesterol. So the higher your HDL (good) cholesterol is, the lower your LDL (bad) cholesterol will be.

The powerful and popular statin drugs primarily lower LDL cholesterol. These medications are sometimes necessary, but a few relatively simple lifestyle changes can significantly increase the level of our HDL, the "good" cholesterol.

Instructions

Lifestyle Changes to Increase HDL Cholesterol

• 1

  Exercise briskly, such as walking, running, swimming and bike riding. Five 30-minute sessions weekly are recommended.

• 2

  Maintain proper weight. You'll gain about one point (1 mg/dL) in HDL level for every 6 pounds of weight loss.

• 3

  Eat more soluble fiber, such as fruits, vegetables, oats and barley. Try for two servings per day. This also tends to lower LDL (bad) cholesterol levels.

• 4

  Add omega-3 fatty acids, in the form of fish, fish oil, flaxseed and walnuts.

• 5

  Eat monounsaturated fats such as peanut butter and avocados; these fats also are found in olive oil and canola oil.

• 6

  Avoid highly refined carbohydrates such as products containing white flour.

• 7

  Avoid trans fats and hydrogenated oils. These are found in margarine, shortening, fried foods and in many pastries. Not only do these lower your HDL (good) cholesterol, they also raise your LDL (bad) cholesterol.