HDL cholesterol, or "good" cholesterol, appears to clear the walls of blood vessels, cleaning out excess cholesterol. It then carries that excess cholesterol which otherwise might have been used to make the "plaques" that cause coronary artery disease(CAD) back to the liver for processing. So while measuring a person's HDL cholesterol level, we seem to be measuring how vigorously his or her blood vessels are being "scrubbed" free of cholesterol.
How can We Increase Our HDL Levels?
Aerobic exercise-Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 to 30 minutes at a time) may be the most effective way to increase HDL levels.
Lose weight- Obesity not only increases your LDL cholesterol, but also reduces the HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area.
Stop smoking-If you smoke, giving up tobacco will result in an increase in HDL levels.
Increase the monounsaturated fats in your diet-Monounsaturated fats such as canola oil or olive oil and in the fats found in peanut butter/nuts(restricted amounts) can increase HDL cholesterol levels without increasing the total cholesterol.
Add soluble fiber to your diet-Soluble fibers are found in oats, fruits, vegetables and legumes and result in both a reduction in LDL cholesterol and an increase in HDL cholesterol. For best results, at least two servings a day should be used.
Eliminate Trans Fatty Acids -Trans fatty acids are bad because they not only reduce HDL cholesterol, but they increase LDL cholesterol. These can be identified as partially hydrogenated vegetable oils on many nutrition labels on foods.
Avoid Ultra Low Fat Diets -Losing weight is always good for your health, but having too little fat in your diet can be a problem. It has been proven that eliminating too much fat from your diet can reduce your HDL cholesterol. Lose weight in a healthy
