How to Raise Cholesterol Levels

In a society of fast food and excessive eating, you typically hear about people trying to lower their cholesterol. However, in some instances, a person actually may need to raise his cholesterol levels. When speaking of raising these levels, doctors usually are referring to "good cholesterol," or high-density lipoproteins (HDLs). A healthy HDL level is between 40 and 50. A score lower than 40 increases your risk for heart disease; a score above 50 is even better for your heart.

Instructions

Raising Your Cholesterol

• 1

  Avoid saturated fats and transfats, which are commonly found in fast food and snack foods.

• 2

  Increase your intake of unsaturated fats and omega-3 fats, which are found in foods like olive oil, nuts and fish. Also, make sure you get plenty of fruits, vegetables and whole grains.

• 3

  Achieve and maintain a healthy weight. Too much body fat can lower your good cholesterol. Calculate your body mass index (BMI) with the following formula: BMI = (weight in pounds X 703) / (height in inches X height in inches). If your score is 25 or above, you may need to lose weight in order to raise your HDLs.

• 4

  Exercise consistently. Aerobic exercises---ones that give your heart and lungs a workout---contribute toward increasing your cholesterol positively. Try walking and swimming, or more intense exercise, such as basketball, jogging and tennis. Talk to your doctor about which activities you such try first.

• 5

  Eliminate cigarettes and excess alcohol. Cigarettes reduce the good effects of HDLs in your body. If you drink alcohol, do so moderately, as moderate consumption has been shown to have a connection with healthy levels of HDLs.

• 6

  Talk to your doctor about taking a supplement that includes plant sterols, omega-3 fatty acids or flaxseed oil.