How To Exercise, Eat To Increase HDL Levels

Without exercise, going on a diet is a futile attempt. For people who are concerned about their high-density lipoprotein (HDL), which is the good cholesterol, exercise should be the foundation of a new lifestyle. Experts say people who do not have high enough hdl levels are more likely to battle coronary artery disease. For your high-density lipoprotein to be healthy, you should increase it to at least 40 mg/DL.

• One of the first steps to repairing your heart is to quit smoking. Just that one step alone will help boost your levels by up to 20 percent.
• Select aerobic exercise to improve high-density lipoprotein

Many people think all they need to do to raise their good cholesterol is change their diet. They think it's a matter of slathering olive oil spread on their toast in the morning rather than butter. But exercise is key.

Once you quit smoking and change your diet, you will feel more energetic and have greater stamina for exercise.

To really affect your high-density lipoprotein levels you should take part in aerobic exercise such as jogging, walking or a vigorous game of tennis for at least 30 minutes.

• Make dietary changes to raise HDL

Researchers have been telling people for years obesity can lead to increased HDL or the bad cholesterol. When you lose weight you also strengthen your good cholesterol levels.

• One of the most important dietary changes you can make is to reduce your intake of trans fatty acids.

You can identify foods with trans fatty acids by reading the labels. If the product says it contains partially hydrogenated vegetable oil, avoid it.

• You can also boost your high-density lipoprotein by drinking a moderate amount of alcohol. The word moderation is key here because researchers have found it's counterproductive to drink more than two glasses of red wine.
• Finally, increase your intake of foods such as olive oil and avocados, which contain the good monounsaturated fats.

Eating a diet high in fiber can also help bump up your high-density lipoprotein levels.

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