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Best Way to Raise HDL Cholesterol

Your cholesterol numbers are something that you want to monitor. When you hear "high cholesterol" you probably think about heart disease. Most people only worry about lowering the LDL, the bad cholesterol. But you can do a lot to improve your health and reduce your risk of heart disease by increasing your HDL, the good cholesterol.

  1. Develop Better Lifestyle Habits

    • There are a lot of daily things you can do to increase your HDL. Aerobic exercise at least five days a week can boost your HDL levels. If you quit smoking, you may be able to increase your HDL by nearly four points. Moderate alcohol consumption can increase you HDL another four points but keep in mind moderate is one or two drinks per day. If you already spend a lot of time in the gym, refrain from using anabolic steriods. These decrease HDL levels. If your HDL cholesterol level is less than 35, you are considered to be at risk. You should immediately begin an exercise program and discuss your other options with your doctor.

    Diet

    • The American Heart Association recommend dietary changes to increase HDL and lower LDL. Choose foods lower in fat and substitute unsaturated fats with saturated fats. Avoid fast food and cooking with liquid margarine or oil. Do use lots of garlic in your cooking to increase HDL levels. Soluble fiber in fruits and vegetables will also boost HDL and help you reduce calories. Fish high in Omega-3 fatty acids will also increase HDL levels. This in conjunction with your lifestyle changes can greatly increase your HDL levels.

    Medication

    • If your low HDL cholesterol levels are a result of untreated diabetes, genetic conditions, or they are simply not responding to lifestyle and dietary changes, your doctor may prescribe medication. The first line if medication is often niacin which is also known as Vitamin B3. Niacin has a side effect of causing a racing heart and flushing and may not be suitable for everyone. Fibrates are popular and can boost HDL as much as 20 percent. While statins are more common to reduce bad cholesterol, they may also help you raise your HDL. This may be as much as 15 percent which along with diet and exercise can get your HDL where it needs to be. If you experience any side effects with your medication, consult your physician.

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