Cholesterol isn’t all bad. In fact, a type called high-density lipoprotein, or HDL, helps clear damaging cholesterol from the blood. Doctors say these steps will up HDL levels:
– Know your numbers. Ask your doctor for a baseline cholesterol check.
– Talk about what your ideal HDL level should be.
– Exercise. Studies have shown 30 minutes of aerobic exercise five days a week is very effective. In fact, HDL cholesterol can increase by 5 percent after just two months of regular workouts, according to the Mayo Clinic.
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– Keep a healthy weight. If you’re too heavy, losing only a few pounds can help — especially if you carry extra weight in your abdominal area.
– Don’t smoke. Cigarettes lower HDL cholesterol and also may cause chemical changes that block some of its other benefits.
– Eat healthy fats. Fish, nuts, seeds, avocado and olive and canola oil all are rich in fats that can increase HDL cholesterol’s ability to control inflammation in blood vessels.
– Avoid saturated and trans fats and soluble fiber. Load up on foods such as oatmeal, fruits, vegetables, beans and whole-grain breads.
– Don’t drink too much alcohol. Current recommendations are no more than one drink a day for women and one or two for men.
– Consider taking supplements and/or medications.