print page

bookmark

send to friend

HDL: The "Good" Cholesterol

HDL, or high-density lipoprotein is considered the "good" type of cholesterol, thought to be involved in "cleaning out" arteries and therefore protective. The higher the HDL, generally the lower the risk of heart disease. A low HDL level is a risk factor for heart disease, so it's good to have a high number here. Here are ways to improve (increase) your HDL level:

• Exercise - A longer duration of exercise on a regular basis is a great way to improve your HDL levels.
• Weight Loss - If you could stand to lose a few pounds, or even more than a few, then losing weight is one of the best ways to raise your HDL level. Of course in order to lose weight chances are you'll have to exercise a bit more, also, which also improves the HDL level.
• Include a greater proportion of healthy fat in your diets, especially monounsaturated and omega-3 fats in your diet. These come from sources such as olive oil (we prefer the extra virgin, first cold pressing), nuts, avocados, fish (especially small, cold water fish like wild salmon, sardines, herring, anchovies, mackerel and trout), and flax seeds (ground up to make them digestible).
• Reduce your intake of sugar, sweets, starches and refined grains. This means cutting down on bread, pasta, rice, potatoes and cereals.
• A small (four-ounce) glass of wine may help to boost HDL levels. But be careful if your weight is a problem, since drinking wine can contribute to unwanted weight gain.