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Ways to Raise Good Cholesterol

We often hear about our cholesterol level as a singular term. In actuality, three factors must be considered when calculating your overall level. There is both "good" and" bad" cholesterol, and also triglycerides, which are a type of fat that is stimulated by sweets and alcohol.

  1. LDL Cholesterol

    • When we think of high cholesterol and health risks we are often referring to the so-called "bad" cholesterol or LDL. When your LDL is high, your doctor may recommend more frequent cholesterol tests and suggest healthy changes in your diet and lifestyle to lower the number. But there is a less talked about cholesterol known as HDL, or "good" cholesterol.

    HDL Cholesterol

    • High-density lipoprotein (HDL) cholesterol is known as "good" cholesterol because it helps prevent arteries from becoming clogged and generally means lower risk of heart disease. Since LDL cholesterol is associated with heart disease it's considered "bad" cholesterol and is the primary focus of treatment aimed at reducing cholesterol. But HDL cholesterol doesn't need to be improved: it needs to be increased.

    Increasing HDL Levels

    • An excellent level HDL or "good" cholesterol level is 60 mg/dL or higher. There are several ways in which to give your HDL levels a boost. A minimum of 30 minutes of moderate aerobic activity five days a week may help increase your HDL by up to 10 percent.

      Avoid eating trans fats and highly refined carbohydrates because they lower your HDL while adding to your LDL levels.

      Excess weight can stunt your HDL levels. If you are overweight you can increase your HDL level by about 1 mg/dL for every seven pounds you lose.

      There are certain over-the-counter HDL-raising medications available, such as niacin. You will want to discuss this option with your health care provider.

      Finally, if you smoke, kicking the habit can raise your HDL levels by 15 to 20 percent.

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