Tips For Raising HDL Cholesterol

When cholesterol levels are out of whack, doctors often recommend making some lifestyle changes. When the need is to raise HDL cholesterol, or the good kind, there are things people can do to help.

HDL cholesterol is known for its cleaning properties. This form of cholesterol actually helps protect the body from heart disease. It has been shown to help clean out the walls of blood vessels and tends to carry the bad kind of cholesterol out of the body. When levels of HDL are low, doctors tend to get a little worried.

If levels of this type of cholesterol are dangerously low, the risk for developing heart disease is increased. Along with heart disease, cholesterol can serve as a marker for potential heart attacks and strokes. Brining it into the right balance is very important.

An average reading of HDL should fall into the 60 mg/DL range or above for most people. If the level is too low, steps need to be taken to raise it. Fortunately, there are some fairly easy (although not always enjoyable) things people can do to increase the HDL level in their bloodstream.

Steps that can help raise HDL levels include:

* Exercise. The aerobic brand of exercise, the kind that really gets the heart pumping and the body moving, is known to naturally increase HDL cholesterol levels. This also comes with a calorie-burning, body improving spin off. While it might not be the desired route to take to raise HDL, it is one of the best. About a half hour of solid exercise every other day or so can greatly improve health and increase HDL levels.

* Weight reduction. When a person is overweight or even obese, cholesterol levels will very likely be off kilter. Dropping a few pounds can bring this into balance, or at least help.

* Kick the habit. Smoking can be a double whammy for the heart. Not only does the tar and nicotine cause issues, but it can also decrease HDL cholesterol levels. Quitting can greatly improve a person's health in a number of other areas, as well. This is generally a smart thing to do no matter the cholesterol level found in a blood test.

* Dietary changes. Trans fats should be avoided. Anything with a label that says partially hydrogenated vegetable oils are not good for cholesterol levels in the body. Monosaturated fats, however, such as olive, avocado and canola can actually help raise HDL without increasing total cholesterol levels.

When at all possible, cook in these oils or water instead of other options. Fiber rich foods such as whole grains and cereals can also help greatly. Oatmeal, bran and other similar foods are wonderful additions to a diet that is designed to help boost good cholesterol.

When bad cholesterol is too high and good cholesterol is too low, the marker for potential problems is undeniable. Raising HDL cholesterol, the good kind, can help immensely for lowering the risk of developing heart disease and other conditions. While it might take a little work to achieve, the payoff can be huge and even lifesaving.

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