Raising HDL Good Cholesterol Levels

HDL cholesterol is the good variety of fat, as it does not allow adhesion of harmful cholesterol in arteries & reduces the incidence of heart attack & strokes. Having too little HDL also increases the risk of heart failure.

HDL is measured by a blood test, which also measures LDL, or low density liproproteins. LDL is often called "bad" cholesterol because it combines with other fats and in the bloodstream tends to get attached in the inner walls of the arteries in the form of plaque. This plaque blocks blood flow and narrows the passageway through which blood flows, causing the heart to work harder. This condition is known as hypertension or high blood pressure.

Blood tests compare the amount of HDL to the amount of LDL. If there's a much higher level of LDL, it's a warning sign that plaque may be building up on the artery walls.

So, it's smart to do whatever it takes to raise HDL levels. 

Ways to Raise HDL Aerobic exercise Any exercise that raises your heart rate is good, but aerobic exercise (walking, jogging or bike riding) that raises your heart rate for 20 to 30 minutes at a time seems to be especially beneficial in helping you raise hdl.

Alcohol and HDL This is a touchy area because it seems a little alcohol helps, but a lot of alcohol hurts. Talk to your doctor. There have been a number of studies indicating that drinking a loderate amount of red wine can help boost HDL.

Stop smoking.

Shed some pounds It's especially important to take off that "tire" around the middle. See our articles on cholesterol free foods, cholesterol lowering foods and a low cholesterol diet for more information on high ldl foods to avoid.

Eat fewer foods that put fat in your body Read the labels. If you see the words, "partially hydrogenated vegetable oils," put it back on the shelf.

Increase the monounsaturated fats in your diet These include canola oil, avocado oil, or olive oil and in the fats found in peanut butter. These are foods that increase HDL cholesterol without increasing the total cholesterol.

Find foods that have soluable fiber Oats, fruits, vegetables, and legumes. These are doubly beneficial because they raise HDL, without adding ANY LDL. A genuine winner.

Cranberry juice has been shown to increase HDL levels.

Finally, foods containing omega-3 fatty acids can also raise HDL levels. Fish is at the top of the list for this group.

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