How to Increase “Good” Cholesterol


Lowering the level of “bad” cholesterol or LDL is usually a matter of concern for many older people and the patients with high risks of heart disease. But there is also “good” cholesterol or HDL to consider: high levels of it improve the work of inner organs, prevent blood vessels from clogging and reduce risks of many heart related problems.

High-density lipoprotein or HDL is known as “good” cholesterol because it catches the molecules of “bad” cholesterol and carries them away from blood vessels and the heart to the liver where they are disposed. It also removes the build up in the arteries preventing their clogging.

It is important to have as high levels of HDL as possible because studies prove that bigger amounts of it are associated with less carotid and coronary atherosclerotic plaque. Besides fighting LDL, HDL particles also protect from infections and cancer, they are needed for fighting inflammatory patterns.

People do not usually talk about raising the level of “good” cholesterol, but believe that its amounts are not regulated. While some people have high LDL levels which go up to 200 mg/dL, they cannot work with the HDL in the same way, so their tests usually show 20-50 mg/dL of “good” cholesterol. It is commonly believed that for healthy arteries a man needs 40 mg/dL and a woman needs 50 mg/dL. Over many years of studies doctors have come to the conclusion that the higher the levels of HDL, the lower are the risks of heart diseases: levels greater than 60 mg/dL are considered safe enough for heart protection.

It is possible to increase the HDL level by having active and healthy lifestyle. Good food, a lot of activities throughout the day and life free from bad habits improve overall health in general and raise the level of “good’ cholesterol in particular. Here are more specific tips for improving “good” cholesterol:

•    Exercise. Any kind of activity: walking, jogging, bike riding, playing tennis, etc. for 20-30 minutes is good for increasing HDL level. Aerobic exercises are considered to be the best in this. It has also been proven that the duration of the exercise is more important than intensity for raising “good” cholesterol. If a person who had sedentary lifestyle starts daily exercising, the level of HDL can be increased by 10 mg/dL!
•    Lose weight. This point is closely connected to the previous one because active people tend to have less weight than people with sedative lifestyle or the ones who spend all their free time at a TV or computer. Obesity has two negative points with cholesterol: it increases LDL and reduces HDL. The worst cases have those who store fat in abdominal area. Returning to the normal weight helps to gain higher points in HDL.
•    Give up bad habits. Dr. Richard N. Fogoros believes that quitting smoking will increase HDL. The American Heart Association recommends limiting drinking alcohol beverages because it affects heart and blood vessels in negative way.
•    Drink alcohol carefully. Although limiting alcohol is important, it is a true fact that any alcohol beverage raises HDL. One or two drinks per day will not influence the heart negatively, but if the person is concerned whether to take anything, a doctor consultation might be beneficial.
•    Cut off food with transitive fat and cholesterol. Trans fats are present in a lot of processed products and prepared foods. Everything that states: “partially hydrogenated vegetable oils” contains trans fats too. These products as well as cholesterol containing foods (it is usually stated on the label of ingredients) should be excluded, because they increase LDL and reduce HDL. Dr. William Davis believes that cutting off junk food “can skyrocket HDL enormously”.

There are several products which increase HDL level. They are:

•    Dark chocolate. The best way to do so is to take 70% cocoa dark chocolate by 40 grams (approximately 2 inches square) daily.
•    Green tea. Taking several cups of brewed green tea regularly increases HDL. Premixed or instant tea does not give the same effect.
•    Vitamin D. It might work slowly, but after a year the level of HDL increases by 10-30 mg/dL with vitamin D intake.

Katie Jackson

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Posted on September 22, 2009 
Filed Under Cholesterol lowering products and medication, Fitness and Exercise, Nutrition and Weight Reduction

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