Top Ten Ways to Increase Good Cholesterol

We have all heard about the dangers of high cholesterol, and the many drugs available to bring levels down. But what does not get a lot of attention is what is often referred to as ‘good cholesterol’. This is not the kind that is found in the foods that we eat. Good, or HDL Cholesterol is actually a lipoprotein that is found in our own blood, making up around 25% of total blood cholesterol. It is a lipid, in other words a fat, that is essential to the body. High levels of HDL help ward against heart disease by fighting the build up of plaque in the arteries. A incremental drop of even five points in HDL levels can translate to up to a 25% increase in the risk of heart disease. Men often have lower HDL levels then women.

Up to a third of men and one fifth of women have HDL levels that doctors consider as ‘low’. However, there are some promising steps that can be taken to increase the levels of this good cholesterol. Doctors hope that the creation of effective HDL boosting drugs will one day cut the risk of heart disease by as much as 90%, but until such drugs are fully tested and made available, here are some steps you can start today.

1.) Drink Lots of Orange Juice: Just three glasses per day of orange juice is enough to increase HLD levels by 21% in as little as three weeks.

2.) Lower Glycemic Intake: Studies have shown that a diet that increases the glycemic load, or how much a certain food raises blood sugar levels, HDL levels go down. In order to boost HDL levels, try and stick to a diet that has a low glycemic load. Some foods that are low in glycemic load are low fat or fat free dairy products, fruits and vegetables, and whole grains.

3.) Niacin: Also known as Vitamin B3, Niacin has been shown to increase levels of good cholesterol. Taking in 500-1000mg of Niacin per day could be very helpful to those with low HDL levels. Be sure to check with your physician first before taking niacin supplements as it does have some side effects and is not for everyone. Niacin can also be found in the following foods; peanuts and peanut butter, veal, salmon, pork, lamb, ground beef, and chicken.

4.) Learn to Love Soy: Soy has been found to raise HDL levels as much as 3%, which may not sound like a lot but that can translate to a 5% drop in the risk of heart disease. Many animal based products can easily be substituted with soy. It is low in unsaturated fats but high in saturated fat. Soy has also been shown to decrease levels of bad cholesterol, or LDL levels. Three servings per day, or the equivalent of a pound of tofu each day is enough to have a substantial effect.

5.) Stick with the Soy: The effects from using soy products will not be immediate. Studies have shown that it may take as long as three months of continual usage to have the desired effects on HDL levels.

6.) Stop Smoking: We know quitting is never easy but there are so many health benefits to giving up smoking. One of these benefits is a natural increase in HDL levels.

7.) Exercise: Aerobic exercise for at least 30 minutes several times a week is enough to have an affect on raising good cholesterol levels.

8.) Cut Back On Alcohol Consumption: Consuming moderate amounts of alcoholic beverages, especially at meal time has been shown to reduce the risk of heart disease. Not only can it increase the levels of good cholesterol but can also decrease the risk of plaque build up by promoting the movement of cholesterol deposits.

9.) The Good Fat: Instead of dieting on foods that are high in saturated fats, try replacing them with those with monounsaturated fats. This can help raised the levels of HDL cholesterol and also lower the levels of bad cholesterol.

10.) Battle of the Bulge: Through diet and exercise, losing weight can have a dramatic effect on raising HDL levels. Being overweight or obese is actually seen as the leading cause of lower HDL levels.