How to Increase Good Cholesterol HDL

If you have been told by your doctor that you need to increase good cholesterol or HDL you can make some changes to your diet. HGL is also know as high-density lipoproteins. Your body needs cholesterol, because it is the basic component of cell membranes. Having good cholesterol or HDL instead of bad cholesterol or LDL is much more healthy. Bad cholesterol will accumulate together in the arteries and cause health issues. Good cholesterol attaches to the bad cholesterol that has built up on the artery walls and forces it to release. By following some of the steps of this article you can be on your way to increasing your good cholesterol or HDL level.

Instructions

• 1

  Get more exercise. Exercise is the most effective ways to increase good cholesterol levels. Exercise 30 minutes or more per day at least 5 days a week. Aerobic exercise is the best way to elevate HDL levels.

• 2

  Eat more oils in your diet. There is no HDL in the oils, however, your body is able to produce more HDL if you are eating certain oils in your diet. Add olive oil, canola oil, soy oil, and flaxseed oil to your diet.

• 3

  Add tree nuts to your diet. Tree nuts also elevate the production of HDL in your body. Choose almonds, pecans, and cashew nuts. Peanuts also are decent, however, not as effective as tree nuts.

• 4

  Add more coldwater fish to your diet. The oils in these types of fish will help elevate your good cholesterol. Choose wild salmon or mackerel.

• 5

  If it fits your lifestyle, add 1 to 2 alcoholic drinks per day. Studies of different cultures who drink alcohol daily have shown elevated levels of HDL in their general population. Check with your doctor before adding alcohol to your diet. If you have had previous problems with alcoholism, do not add alcohol.

  These small lifestyle and diet changes have been proven to help increase good cholesterol or HDL production.