4 Ways To Increase Your Good Cholesterol Levels

November 12, 2012

4 Ways To Increase Your Good Cholesterol Levels

If you want to live a healthier life, there are four ways to increase good cholesterol. When these levels are good, it means your heart is also in good shape.

Want to know how to increase good cholesterol, also known as HDL, in your body? Believe it or not, it’s not all that difficult to do. Just some changes in your life can increase good cholesterol.

What Is Good Cholesterol

HDL, which stands for high density lipoproteins, are great for you. The liver generates the HDL and carries the cholesterol and lipids from organs and tissues back to the liver for degradation or recycling. When you have high levels of HDL, it reduces the possibility of heart disease and atherosclerosis (or clogged arteries). According to the National Cholesterol Education Program guidelines, recommended HDL levels need to be between 40 and 60 mg/dL.

Remember, HDL is connected to a healthy heart so the higher the levels are, the better for your heart. Scientists are currently in the process of creating medications that work to increase HDL cholesterol levels.

How To Increase Your HDL Cholesterol Levels

Besides using medications to increase your HDL cholesterol, there are several other methods to increase the good cholesterol levels.

1 – Eat Healthy

It’s important to eat healthy so ensure you get lots of whole grains, vegetables, lean protein sources and fruits within your diet. Make sure you get lots of monounsaturated fats in your diet too. This kind of fat is very beneficial to your health and heart and can be found in certain types of nuts and seafood. Canola and olive oils also have monounsaturated fats.

You also want to avoid any trans-fats or saturated fats because they can lower your HDL level and increase your LDL cholesterol levels. Both of these fats are seen in fast foods, cakes, chips and cookies. When you have a healthy diet, you increase your HDL cholesterol levels, reduce your waistline and keep chronic diseases, like type 2 diabetes and heart disease, at bay.

2 – Adequate Amount Of Exercise

Getting approximately 30 minutes of exercise five days a week increase HDL cholesterol and lower your LDL cholesterol level. There’s no reason to join a gym to get your exercise, as brisk walking can help you in your goal. If you do more intense aerobic exercises, you can increase your HDL levels. According to current data, 30 minutes of aerobic exercise will raise your HDL cholesterol levels by three to six milligrams. You can see the evidence within 24 hours and lasts for two weeks later. If you can’t do one 30-minute workout, consider dividing them into 15-minute intervals to get the same health benefits.

3 – Stop Smoking

Did you know that smoking reduces your HDL levels along with a number of things related to your lipids? And, did you know that more women are affected than men? Believe it or not, you don’t even have to smoke to be at risk; just being exposed to it can increase your chances of suffering from heart disease and reduce your HDL levels. Stop smoking will allow improvement in your HDL levels as well as your overall health.

4 – Consuming Alcohol

Drinking alcohol in moderation can have a positive impact on your HDL levels. According to recent studies, people who drank one to two alcoholic beverages were able to increase their HDL levels between nine and 13.1 milligrams. It’s also been shown to decrease the chances of dying from heart disease by nearly 50 percent.

Still, you need to be mindful of how much alcohol you consume. More than three drinks every day can boost your chances for heart disease. Thus, men should drink one to two alcoholic drinks while women just need one alcoholic drink every day to increase their good cholesterol levels and decrease your heart disease chances.

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