How To Increase HDL Levels

how to increase HDL levels

HDL cholesterol is a protective risk factor for cardiovascular disease, such as stroke, heart attack, and peripheral arterial disease. The higher HDL levels, the lower risk of cardiovascular disease. HDL levels below 40 mg/dl is considered an increased risk of coronary artery disease EVEN those people have normal total cholesterol level and LDL cholesterol level.

These are some steps about how to increase HDL levels:

1. Stop smoking. Cigarettes consist of many oxidants and harmful substances. Besides that, smoking alone is a major risk factor of cardiovascular disease.
2. More exercise. It is very hard to do, but still the best way to gain more HDL level. Exercise, especially the aerobic ones such as rapid walking, jogging, bike riding, for approximately 20-30 minutes per day can be an effective way to raise HDL levels. Duration of exercise is the more important factor than the intensity.
3. Gain normal weight. Obesity is a minor risk factor for cardiovascular disease because it tends to raise LDL levels and reduce HDL levels. Reducing weight can increase HDL levels for you who are in obesity. Important to know that if you have an excess weight especially in abdominal area, you have to pay attention to that. Calculate your waist to hip ratio is important when determining whether you want to concentrate on weight loss.
4. Alcohol. One or two drinks per day, especially red wines, can significantly raise HDL levels. Some studies conclude that red wine gives many advantages such as reduction in triglyceride levels and increase HDL levels, in people with normal body mass index (BMI). So you must keep in mind that you should in a normal BMI first before you can gain benefits from red wine consumption.
5. No more trans fatty acids. Gradually eliminate the consumption of trans fatty acids from your diet because it can increase you LDL levels and reduce HDL levels.
6. Eat more monounsaturated fats, such as avocado, canola oil, olive oil, peanut butter because it can increase your HDL levels without increasing total cholesterol levels.
7. Eat this food to gain more HDL levels:
• Foods containing omega-3 fatty acids, such as fish, salmon, etc
• Calcium supplementation
• Cranberry juice
• Tomato juice
8. More fibers to your diet, such as oatmeal, vegetables, fruits, legumes, at least two servings per day. 

Drugs for raising HDL

• Statins (simvastatin, rosuvastatin) is not effective to raise HDL. It is effective to reduce LDL levels.
• Fibrates (gemfibrozil, fenofibrates) is also not effective to raise HDL. It is effective to reduce triglyceride levels.
• Nicotinic acid (niacin) seems to be the most effective in raising HDL levels. Niacin is a one of vitamin B. This drug has side effects such as flushing, itching, and flushes. Because of that, taking niacin must be supervision of a doctor.