How to Increase HDL & Lower LDL

"Bad" cholesterol, or LDL, is associated with coronary heart disease. LDL lipoprotein deposits can form thick, hard substances, called plaque, that clog and narrow the heart's arteries. HDL cholesterol, known as "good" cholesterol, can prevent the narrowing of the arteries. This cholesterol takes those deposits on the artery walls and sends them to the liver. According to U.S. News, an LDL reading of approximately 100 mg/dL is good. However, individuals who have a family history of heart disease or are at high risk for the disease should aim for a reading of 70 mg/dL or less. An HDL level of 60 mg/dL or higher will help protect you against heart disease.

Instructions

• 1

  Minimize saturated fat intake. Saturated fats, found in butter, pork, beef, lamb, milk and cocoa butter, usually raise both LDL and HDL. So make sure that your saturated fat intake is approximately 7 percent or less of your total calorie consumption.

• 2

  Exercise to lose approximately 10 percent of your body weight. If you're overweight, losing weight will lower LDL and raise HDL. However, the HDL may not increase significantly, especially if you perform a lot of resistance training without adding aerobic exercise.

• 3

  Take a statin. According to U.S. News, this medication, whether simvastatin, rosuvastatin or lovastatin, can lower LDL between10 and 55 percent, depending on the dosage. It can raise the HDL by 10 percent. In addition to taking a statin, your doctor may prescribe another medication to improve the results. Side effects can be muscle weakness or discomfort.

• 4

  Take a water-soluble B vitamin. B vitamins can lower LDL between 10 and 20 percent and increase HDL levels up to 35 percent, according to U.S. News. The B vitamin niacin, or nicotinic acid, can be used alone or with other drugs like statins to increase HDL. Indviduals who take nicotinic acid can experience a warm or flush feeling in the ears, neck and face.

• 5

  Stop smoking. Smoking can decrease HDL levels, according to U.S. News. In addition, smoking can hinder exercising by making it harder to work out properly. Stopping smoking does not lower LDL.

• 6

  Consider an occasional alcoholic drink. Light consumption of alcohol can increase HDL levels, although LDL won't decrease. Women should consume one drink, and men can have up to two drinks daily. The key to alcohol consumption is moderation and limitation. Too much alcohol can damage the heart and liver and increase blood pressure.