Two types of cholesterol course through our bloodstreams: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is known as the "bad" cholesterol, and this is what causes plaque buildup in the bloodstream. Eventually, the plaque can block bloodflow and cause coronary artery disease.
HDL cholesterol, on the other hand, is known as the "good" cholesterol. It scavenges for excess LDL cholesterol and takes it to your liver for disposal. Additionally, high levels of HDL cholesterol provide anti-clotting and anti-inflammatory effects for your heart and blood vessels.
The higher your HDL levels, the healthier you will be. If you wish to lower your HDL cholesterol for some reason, you should visit your doctor on a regular basis to make sure you stay in good health.
Instructions
1. Eat fatty foods. Foods containing high levels of saturated and trans fat will lower your HDL cholesterol. Both margarine and commercial baked products contain high amounts of trans fat. Avoid foods rich in monounsaturated and polyunsaturated fats (such as peanut, olive and canola oils) because they boost HDL anti-inflammatory effects.
2. Stay sedentary. A sedentary lifestyle contributes to lower HDL cholesterol levels. Any exercise that increases your heart rate (running, swimming, cycling and aerobics) will lead to higher HDL levels.
3. Gain weight. Excess weight will lower your HDL cholesterol. You can gain weight by eating fatty foods high in saturated and trans fat and by maintaining a sedentary lifestyle.
4. Start smoking. Smoking will lower your HDL cholesterol and can increase your chances to have blood clots. It will also cause chemical changes to the high-density lipoproteins. If you quit smoking, you may raise your HDL cholesterol by 10 percent.
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