How to Increase HDL Level

 
Why Is It Important to Increase HDL Levels?

If you've had your blood cholesterol levels tested lately, your doctor may have told you that you need to "increase HDL." If you said to yourself, "Increase HDL? What does that mean?" here's an explanation.  

HDL stands for high density lipoproteins. It's the "good cholesterol" you may have heard about or read about. When you increase HDL levels compared to LDL or "bad cholesterol" levels, you reduce your risk of heart disease, stroke, and a variety of other health threats. That's because HDL cholesterol helps keep your blood vessels clear of fatty substances that come from LDL, or low density lipoproteins. "Bad cholesterol" tends to leave fatty deposits on the walls of your arteries, reducing or limiting the amount of blood, oxygen and nutrients to your organs, your brain, and even your heart itself.

When your organs don't get blood, they deteriorate. When your heart muscles don't get enough blood, you get a heart attack. When your brain doesn't get enough blood, you get a stroke.
 

HDL-LDL Ratio 

When you have your blood cholesterol tested, your doctor will compare the amount of LDL in your blood to the amount of HDL. If there's not enough HDL, your doctor will tell you it's a good idea to increase HDL levels.

Your LDL/HDL ratio calculated by dividing the LDL number into the HDL number.

A healthy range is considered to be .33. An ideal range is considered to be .4 .
 

Increase HDL by Reducing Intake of These Foods

You can also increase HDL by eating fewer foods that contribute to high LDL levels. Generally, these come from animal sources and processed foods. These contain fats that can be especially dangerous.

Saturated fat is a kind of fat that is seen in large amounts in animal meat, coconut oil, palm oil etc. This fat should be avoided because, it raises the blood cholesterol.

Trans fat is found in milk, beef or hydrogenated vegetable oils that are commonly used in baked food or fast-food restaurants. These also tend to elevate the blood cholesterol, so their use should be limited.

You should also limit the amount of salt intake. Excessive amounts of salt, like that found in many fast foods and processed foods, tend to raise blood pressure. High blood pressure puts you at risk for a heart attack or stroke.

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