How to Raise HDL

High-density lipoprotein (HDL) is oftern referred to as "good cholesterol" because it scrubs the arteries and removes low-density lipoprotein (LDL), often referred to as "bad cholesterol." The cleaning benefits of HDL prompt many individuals at risk for heart disease to look for ways to raise their HDL levels. More HDL increases the scouring power within arteries to remove plaque and LDL, which is taken to the liver for processing.

Things You'll Need

• Exercise plan

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Instructions

• 1

  Lose weight. Overweight individuals typically have higher levels of bad cholesterol. Additionally, obesity actually lowers the production of good cholesterol.

• 2

  Cut alcohol consumption to 1 to 2 drinks a day. Moderate alcohol consumption promotes HDL production, but more than 1 to 2 daily drinks will increase demands on the liver, which can slow down the processing of bad cholesterol transported to the liver by HDL.

• 3

  Develop an exercise plan with your doctor, even if it only involves a brisk walk three times a week. Exercise elevates the heart rate and boosts the metabolism--factors in promoting HDL production.

• 4

  Stop smoking. Heart studies have shown that HDL levels increase when smokers give up the habit.

• 5

  Eat a healthier diet that eliminates trans-fatty acids. Check the nutritional information on packaged foods for their fat content. Consume more fiber in whole-grain cereals, vegetables and fruits. Also, consume foods that are rich in omega-3 fatty acids, such as salmon.

• 6

  Take a daily Vitamin B supplement. Vitamin B complex contains niacin, an acid that stimulates production of HDL.