How to Increase Good Cholesterol & Reduce Bad Cholesterol

Cholesterol is a fatty substance made by the liver and carried around in your blood. There are two types of cholesterol: one good, one bad. Good cholesterol is called high-density lipoprotein (HDL), which carries the cholesterol back to liver so it can be broken down and excreted. Bad cholesterol is called low-density lipoprotein (LDL), which causes cholesterol to build up on the walls of your arteries. This restricts your blood flow and can lead to heart attacks, strokes and heart disease. You can reduce your bad cholesterol and raise your good cholesterol levels by making a few changes to your lifestyle.

Instructions

• 1

  Get a blood test at the doctor's office to check your cholesterol levels. This way you can see how serious the problem is. If you have high levels of LDLs, then you will have to make some major life changes to reduce the number to a safe level. Your doctor can help give you tips on what to do, and you can also follow the next steps.

• 2

  Change your diet. Cholesterol is made by the fatty foods you eat, so changing what you ingest can help your bad cholesterol levels. High-fiber foods such as prunes and oatmeal reduce the absorption of cholesterol into your blood. Fish oil and omega-3 fatty acid help lower your blood pressure and prevent blood clumps. Unsalted nuts can also help reduce bad cholesterol levels. Aim to have a handful of Brazil nuts, almonds or walnuts at least once a day. Olive oil reduces your bad cholesterol levels without affecting your good cholesterol levels. And an overall healthier diet --- one in which you eat fewer fatty foods --- will help your levels become more healthy.

• 3

  Start a regular exercise regime. Cardiovascular exercise that increases your heart rate is proven to increase the levels of good cholesterol in your blood. Aim to break a sweat for 30 minutes at least five times a week. Try swimming, jogging, fast-walking or skipping.

• 4

  Quit smoking. Having high cholesterol is already putting you at risk of heart disease, and smoking elevates the level of bad cholesterol. If you have high cholesterol and you're also a heavy smoker, you are putting yourself at an even greater risk of heart disease. Ask your doctor to help you kick the habit.