Treatments
- Exercise
- Diet Changes
- Lose Weight
- Limiting Alcohol Intake
- Stress Management
- Medications
- Raising your HDL Level
- Stop Smoking
- Niacin Medication
- Birth Control Pills
- Lowering LDL
- Vitamin C
- Whole Grains
- Exercise Routines
- A Good Sleep
- Medication Advice
- Alternative Medications
Categories
Get More of the Good Stuff!
We know that there are two types of cholesterol—low-density lipoproteins (LDL), the “bad” cholesterol, and high-density lipoproteins (HDL), the “good” cholesterol—and we know we want a higher level of HDL than LDL. But what some of us do not realize is that even if our HDL level is higher than our LDL level and our ratio is normal, we can still be at risk for heart disease.
So, how do we raise our HDL level? How do we get more of the good stuff?
Since medications prescribed for raising HDL levels have thus far been less effective than medications prescribed for lowering LDL levels, we benefit more from making changes to our exercise habits, our diets and our lifestyles.
1. Start an aerobic exercise routine and lose weight. Even if you are not overweight, aerobic exercise that increases your heart rate for approximately 20-30 minutes will help raise your HDL level. If you are overweight, losing the excess pounds will help raise your HDL level as well.
2. Add soluble fiber and monounsaturated fats to your diet while removing trans fatty acids. Trans fat has the exact opposite effect than you want since it raises your LDL level and lowers your HDL level, meaning it is very important that you limit your consumption of foods that contain high values of it. Two servings of soluble fiber (such as oats, fruits vegetables) will both lower your LDL level and raise your HDL level, while monounsaturated fats, such as those found in peanut butter, will raise your HDL level without increasing your total cholesterol.
3. Quit smoking. Not only will you be doing your lungs a favor, but you will also help increase your HDL level by giving up tobacco.
4. Drink alcohol. This may seem absurd, but doctors acknowledge the fact that one or two drinks a day maximum can help raise your HDL level.
Before trying any of these suggestions, you should talk with your doctor about whether or not they are right for you given your current health condition (except for the smoking—everyone benefits from quitting and it is a pretty safe bet that your doctor is not going to advise you to continue).
So, how do we raise our HDL level? How do we get more of the good stuff?
Since medications prescribed for raising HDL levels have thus far been less effective than medications prescribed for lowering LDL levels, we benefit more from making changes to our exercise habits, our diets and our lifestyles.
1. Start an aerobic exercise routine and lose weight. Even if you are not overweight, aerobic exercise that increases your heart rate for approximately 20-30 minutes will help raise your HDL level. If you are overweight, losing the excess pounds will help raise your HDL level as well.
2. Add soluble fiber and monounsaturated fats to your diet while removing trans fatty acids. Trans fat has the exact opposite effect than you want since it raises your LDL level and lowers your HDL level, meaning it is very important that you limit your consumption of foods that contain high values of it. Two servings of soluble fiber (such as oats, fruits vegetables) will both lower your LDL level and raise your HDL level, while monounsaturated fats, such as those found in peanut butter, will raise your HDL level without increasing your total cholesterol.
3. Quit smoking. Not only will you be doing your lungs a favor, but you will also help increase your HDL level by giving up tobacco.
4. Drink alcohol. This may seem absurd, but doctors acknowledge the fact that one or two drinks a day maximum can help raise your HDL level.
Before trying any of these suggestions, you should talk with your doctor about whether or not they are right for you given your current health condition (except for the smoking—everyone benefits from quitting and it is a pretty safe bet that your doctor is not going to advise you to continue).
