Finding Ways of Increasing HDL Cholesterol

If you are at risk of heart disease and stroke or are already on your way to it, your doctor may ask you to focus on increasing HDL cholesterol. The question is if you understand why and how you should go about increasing HDL cholesterol.

Increasing HDL Cholesterol

Some people seem to think that the only thing there is to good heart health is to lower LDL cholesterol levels. The truth is that you also need to find ways of increasing HDL cholesterol. Even if you have moderate amounts of LDL cholesterol, you may still suffer from a form of heart ailment if you do not increase your HDL cholesterol levels. Research has shown that sufficient amounts of HDL cholesterol can help protect the heart.

LDL typically carries cholesterol from the liver to the different parts of the body to support normal body functions. HDL is supposed to carry some of the cholesterol back to the liver to prevent cholesterol build up in the arteries and bloodstream. Not having enough HDL means there won’t be enough to carry cholesterol back to the liver.

Lifestyle Changes First

Before medications or medical procedures are resorted to, most doctors will first recommend lifestyle changes as ways of increasing HDL cholesterol. Lifestyle changes may include modifying the diet, performing certain regular healthy tasks and avoiding unhealthy habits. Doctors usually recommend this for increasing HDL cholesterol first before medication because medicines for increasing HDL cholesterol are still under study. There is also a possibility that once started on medication, an individual may have to take it for a lifetime.

Practical Tips

Most lifestyle changes are practical ways of increasing HDL cholesterol. Here are some of the most basic and practical means of increasing HDL cholesterol.

· Saturated and trans fats are the harmful kinds of fat and may be found in margarine, processed chips, fries, cakes and some oils. If you really can’t avoid using some form of fat or oil in your food, choose monounsaturated fats such as those found in olive oil, sesame oil and canola.

· A balanced and healthy diet is the best way of increasing HDL cholesterol. Avoid simple carbohydrates and unhealthy fats in foods like white bread, processed flour, refined table sugar, pork fat and whole milk. Eat foods rich in complex carbohydrates like bran, oats and whole grains. Get your protein supply from lean meat, fish and skinless poultry. Increase your intake of green leafy vegetables and fruits as sources of fiber and essential vitamins and minerals.

· Regular exercise does not only help you reduce weight and improve blood circulation, it also helps increase your levels of HDL cholesterol levels. A complete training regimen with the aerobic, muscle and flexibility exercises are ideal. Busy people however may focus more on rejuvenating aerobic exercises such as jogging, walking and swimming.

· A lot of plants contain phytoesterols which are actually plant cholesterols which lower LDL cholesterol levels. One of the best sources of these are soy based products like tofu and soy milk. Other healthy food sources include corn, sesame and peanuts.

· Drinking a glass of red wine may effectively balance your cholesterol levels. Moderation however is the key. One should not go over a glass or two of alcohol.