How to Boost HDL Cholesterol

For many years, doctors have focused on lowering cholesterol. Today, many prominent physicians have suggested that triglycerides and LDL (low-density lipoprotein) can be lowered by raising HDL (high-density lipoprotein) to take the excess cholesterol in blood vessels back to the liver. With some lifestyle and dietary changes, you can boost your HDL cholesterol, also known as your good cholesterol.

Things You'll Need

• Monounsaturated oil
• Supplements
• Omega-3
• Healthy foods

Show More

Instructions

• 1

  Stop smoking. Smoking lowers HDL and causes blood clots. Smokers who quit raise their HDL cholesterol and lower heart disease risks.

• 2

  Eat healthy foods such as fruits, vegetables, whole grains, nuts, beans and potatoes. Include fish such as salmon and tuna for their omega-3 fatty acids. Use olive, canola and peanut oil, and eliminate trans-fats. Limit saturated fats that can raise LDL. Add ground flaxseed to food. Eliminate eggs and red meat, especially organ meat.

• 3

  Lose weight. Losing just 6 lbs. can raise your HDL cholesterol, and regular moderate exercise increases it even more. Exercise for at least 30 minutes 5 times a week, doing activities such as walking, swimming, bike riding, running or aerobics.

• 4

  Use supplements such as fish oil, flaxseed oil and plant steroids, which can balance cholesterol levels. Niacin in higher doses can raise HDL levels, but your doctor should be consulted first, as niacin supplements have possible side effects.

• 5

  Limit alcohol to one drink a day for the best HDL levels. Drink nonfat milk instead of 2 percent milk, and use olive oil instead of butter.