When someone hears the word high Cholesterol, it generally has a negative connotation, when in fact in regard to your Cholesterol numbers, you actually want a high reading of the “good” Cholesterol or HDL.
The HDL cholesterol is the one that keeps plaque from building up in your heart, therefore lowering your risk of heart disease. So it’s important to regularly have your Cholesterol checked in order to know your numbers. You want a low LDL (low density lipoprotein) or the ‘bad’ Cholesterol and a high HDL or ‘good Cholesterol (high density lipoprotein).
How high should the HDL cholesterol be? Optimally, it should be 60mg or higher to reduce your risk of heart disease. Lower than 40mg means you are at a greater risk of developing heart disease.
If your HDL number is between 40 and 59, your goal should be to boost it toward 59 and then push it over 60 for the best protection.
Are you wondering how to raise your HDL? There are several ways and is possible with a few lifestyle changes that require some determination. Below are several ways to do this.
Reduce your intake of saturated fats
Your goal should be to keep your intake of saturated fats per day to 7% or less. Saturated fats include cuts of meat which include large amounts of fat, as well as whole-fat dairy, eggs, and butter. Try switching over to 2% milk, and then eventually cut it to 1% and then finally making the change to skim or 0% fat milk. Switching slowly will lessen the change in taste and your chances of success will be greater. Try switching from whole eggs to egg whites. I did this several years ago, and now I don’t even miss the whole egg. As far as butter, try to decrease the amount you consume by half, and then eliminating it altogether and use light or preferably none at all. When cooking use oils such as canola, peanut, or olive oil. Try to keep your total fat calories to fewer than 35% per day of your total calories consumed.
Smoking reduces your HDL levels and increases your chances of forming blood clots. Smoking also causes numerous other health problems and would warrant its own article.
Exercise more
Strength training is especially beneficial in increasing your HAL. Exercising regularly also improves your cardiovascular health and strengthens your muscles and bones.
It’s no secret that Americans are becoming obese at an alarmingly fast rate. Obesity negatively affects your HDL cholesterol, blood pressure and many other things.
Eat some dark chocolate (in moderation)
Yes, you read the heading correctly. Studies show that eating ½ oz. of dark chocolate (the gourmet kind that has at least 70% cacao) daily can actually raise your HDL. Read the labels, milk chocolate will not help.
Eat more berries daily
Blueberries have been shown to provide a host of health benefits. In addition to helping boost HDL cholesterol, they are loaded with antioxidants, aids in slowing the aging process, and helps in maintaining mental health. You can eat fresh or frozen berries. Other berries are good to eat too. Increase your intake of berries to daily and you will reap the benefits.
Reduce consumption of alcohol
Current recommendations are no more than 1 drink for women per day and 1 to 2 drinks for men per day.
Eat healthy fats
Health fats include fruit, seeds, nuts (almonds and walnuts best), olive and canola oils.
Eat whole grains
Make the switch to 100% whole wheat breads, pasta, rice. They don’t taste any different after you get used
to them and are much better for you than the white products. Beans and oats also help to increase HDL.
If you make these few lifestyle changes, you will see a higher cholesterol number, and many more health
Benefits as well.
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Sources:
Mayo Clinic
Center for Disease Control
Health Mad
Baltimore Sun
