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How to Raise Your HDL Level
Cholesterol diets and education place great emphasis on lowering the cholesterol number but a lower HDL level is bad for the heart. Increasing HDL good cholesterol levels reduces risks for heart disease. This page will show you how to raise your HDL level. -
Tips
- Niacin can help raise HDL numbers but should be discussed with a doctor due to side effects.
- Review current diet and determine changes which lower LDL and raise HDL when possible.
- Foods which lower LDL cholesterol are also beneficial to HDL good cholesterol.
- High triglycerides can cause a decrease in HDL cholesterol number.
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Introduction
Just when it seems to all come together and "How to Lower Cholesterol" is becoming easier, it is possible to be told to raise cholesterol levels. HDL cholesterol levels in higher numbers reduces chances for clogged arteries. For the average male, HDL levels should range from 40 to 50 mg/dL and for women from 50 to 60 mg/dL. For HDL cholesterol levels lower than these numbers it is important to take steps to raise the number. -
Step 1: Normal Cholesterol Level: HDL and LDL Numbers
Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood. A simple blood test measures total cholesterol numbers and provides LDL and HDL numbers along with Triglycerides. Over the years lowering LDL cholesterol has been discussed frequently but raising HDL cholesterol has not received as much attention. The good news for this good cholesterol is lowering LDL helps to raise HDL. For patients unsure of any of the cholesterol numbers, a visit to the doctor can put the mind at ease and determine if any cholesterol management is necessary. -
Step 2: Cholesterol Diet Management: Can Diet Raise HDL Levels?
No solid evidence exists regarding specific foods which raise the HDL levels by significant amounts. However, some foods are named specifically as causing a lower HDL rate. Saturated fats and trans-fats, found in many snack type foods, lower HDL levels and also raise LDL levels. Oils containing monounsaturated fats are beneficial for the heart. Olive and canola oils fall in this category along with walnuts and almonds.Another way to manage cholesterol levels through diet is by increasing soluble fiber in the diet. Add high fiber fruit to your diet, or whole grain breads or vegetables. Having a daily serving of oatmeal can reduce the LDL and HDL should rise. Another food choice to raise the HDL level is salmon. Salmon is high in Omega-3 fatty acids and helps to boost the HDL in the blood.
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Step 3: Exercise and Cholesterol: Increase the Daily Exercise Routine
Regular aerobic exercise helps to raise the HDL levels. Raising the heart rate for 20 to 30 minutes at a time is believed to be the most effective method of improving cholesterol ratio and increasing HDL numbers.Increasing exercise helps to maintain a healthy weight. Being overweight will cause a lower HDL cholesterol number. Even reducing by a few pounds can improve the numbers and reduce heart attack risk.
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Step 4: Alcohols and HDL Cholesterol
Most health articles steer away from alcohol but in the case of HDL cholesterol a drink a day may result in improved numbers. Alcohol limits must be maintained as large intake may cause more risk. One beer or glass of wine may be a good thing but multiple ones may take the opposite effect. -
Resources Powered by Google
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HDL cholesterol: How to boost your 'good' cholesterol: In Depth ...
A high HDL cholesterol level helps fight heart disease. Here's how to raise your HDL.mayoclinic.com -
How to Raise Your HDL Levels Naturally | HealthMad
How to Raise Your HDL Levels Naturally | HealthMadhealthmad.com -
Niacin to boost your HDL, 'good,' cholesterol: In Depth ...
Niacin to boost your HDL, 'good,' cholesterol: In Depth - MayoClinic.commayoclinic.com
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