How to Raise Your HDL Level

Just when it seems to all come together and the qusetion of "How to Lower Cholesterol" seems to have been answered , it is possible to be told to raise cholesterol levels. HDL cholesterol levels in higher numbers reduces the chance 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. HDL is the number which needs to go up. Remembering which is which can be made easier by associating the H in higher with the H in the HDL acronym. 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.

The content in this page is not a substitute for professional medical advice. If you are about to embark on a diet to raise your HDL level, please consult your doctor.

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.

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.

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.

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.

Smoking can reduce your HDL numbers even further. If blood tests show lower than normal HDL levels, smoking cessation can raise the numbers. Additionally, smoking in the presence of children may cause a lowered HDL number through second hand smoke.