Individuals with low HDL (good) cholesterol can raise HDL levels naturally through diet, exercise and changes in habits that affect HDL levels.
A reasonable goal is to raise HDL (good) levels of cholesterol without raising LDL (bad) cholesterol levels, or triglycerides. The difference between HDL and LDL cholesterol is that HDL cleans the blood vessel walls of excessive can cause heart disease and arterial disease. Higher HDL levels may actually protect against heart disease.
Instructions
1. Stop smoking.
Smoking reduces vascular performance and is a factor for heart disease. When smoking is stopped, it results in higher HDL (good) cholesterol levels and the risk of heart disease is minimized.
2. Exercise.
Establish a routine of aerobic or cardiovascular exercise such as walking, jogging, bicycling, racquetball or swimming. Focus on duration instead of intensity.
Individuals already participating in an exercise routine should increase the duration for each workout by 15 minutes.
3. Eliminate trans fatty acids.
Trans fatty acids are indicated on food nutrition labels as partially hydrogenated vegetable oils. Trans fatty acids have a doubly negative effect on cholesterol by lowering HDL (good) cholesterol levels and increasing LDL (bad) cholesterol levels.
4. Switch to monounsaturated fats.
Replace saturated fats with healthier monounsaturated fats. Monounsaturated fats include olive oil, avocado oil, and canola oil. These fats can be used in place of saturated fats when baking, frying and cooking.
Monounsaturated fats increase HDL (good) cholesterol levels without increasing total cholesterol.
5. Lose weight.
Unnecessary weight increases LDL (bad) cholesterol and decreases HDL (good) cholesterol.
Making steps 1 - 5 part of your daily routine should initiate weight loss. However, individuals who practice steps 1 - 5 consistently without a result in weight loss should consult a physician.
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