Raising HDL Cholesterol

HDL Cholesterol

HDL cholesterol is like a vacuum cleaner going through the arteries, sucking up cholesterol, and transporting it back to the liver for excretion. For this function it is called the 'good' cholesterol by heart doctors. Therefore, methods to raise HDL cholesterol are desired.

A person can increase his or her blood levels of HDL through diet and further increases may be noted by adding regular aerobic exercises.

Bad Fats

Heart doctors recommend that saturated fats and ‘trans’ fats (both together termed ‘bad’ fats) should make up no more than 10% of the calories of the daily diet. Saturated fats are found in meats, poultry, and dairy products (butter, cheese, ice cream, and whole milk), and in nuts and fruits.

Trans fats are added to many off-the-shelf donuts, cup cakes, cookies, and other confections as well as fatty, fried foods such as French fries.

Good Fats

Substitute ‘good fats’ such as polyunsaturated and monounsaturated fats for bad fats. Good fats are found in vegetable oils. Canola and olive oil are at the top of the healthy list. Nuts contain many good fats as well as other beneficial nutrients.

Carbohydrate Intake

Reduce daily carbohydrate intake by eating moderate amounts of good fats and lean protein, as well as plenty of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains).

Eat fresh vegetables at meals with lean cuts of meat (4-ounce portions). And substitute fresh fruits for snacks in place of trans-fatty confections like donuts.

Other foods that will raise HDL levels:

A four ounce glass of grape juice or red wine with dinner
More soy products – substitute soy milk for dairy milk and tofu for meat protein.
Eat more legumes (beans)
Beans can be substituted for meat protein.
Whole wheat bread (stone-crushed wheat)
Eat more grains
Eat fresh, cold-water fish.
Eat less fried foods and more baked and grilled.
Avoid foods labeled ‘trans’ or ‘hydrogenated’ or ‘partially hydrogenated’.
Use soft margarine (usually in tubs) in place of butter.
Eat smaller portions.
Lower simple sugar intake.

Exercise

Aerobic exercise has been shown to raise HDL blood levels.If you find your mind wandering towards food – do some aerobic exercise. But check with your doctor first before starting an exercise program.

Sample Daily Diet

Start out the day with a bowl of cereal having grains with the grain husks still attached (e.g. oat meal) and a glass of pulpy orange juice. Use low-fat milk for the cereal.
For mid morning snack have an apple or a handful of nuts.
At lunch have tuna fish seasoned with very little mayonnaise - strive to have no mayonnaise at all - try lemon juice. If you place the tuna on bread, make it whole grain and stone crushed. Or eat low-fat, plain yogurt mixed with fresh fruit. And have a piece of fruit.
For mid afternoon snack eat a piece of fruit (e.g. an apple).
For supper have a lean piece of meat (4 ounces) and two vegetables such as broccoli, cauliflower, carrots, peas, etc, and a bowl of garden salad with a vinegary dressing. Try to steer away from potatoes. If you have pasta, get whole-wheat pasta.

Summary:

Examine your diet. If you are eating like the average American – large amounts of carbohydrates and saturated fats daily – substitute your carbohydrate with lean protein as well as plenty of high-fiber, nutrient-dense carbohydrates (like those found in fresh fruits and vegetables and whole grains) and substitute good fats for bad fats. Begin a daily exercise program and stick with it. In a few weeks you will raise your hdl cholesterol level and feel a lot better.