Pormoting Pierce was diagnosed with high cholesterol dholesterol 15 and tried for Promoting good cholesterol to unsuccessfully manage it with diet Promoting good cholesterol exercise Low GI cooking tips. Use limited data Promotong select content. Some medical conditions can cause high cholesterol levels including kidney and liver disease and underactive thyroid gland hypothyroidism. When people with overweight or obesity lose weight, their HDL cholesterol levels usually increase. A comparative study published in December in Scielo. A healthy, balanced eating pattern also plays an important role.

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LDL and HDL Cholesterol - Good and Bad Cholesterol - Nucleus Health

Promoting good cholesterol -

These factors include:. If your HDL level is too high, it can also increase the risk of heart disease. The following are reasons why a person's HDL level may be elevated:. Higher HDL cholesterol levels can improve your overall health by reducing your stroke and heart disease risk.

There are several ways to promote healthy HDL levels, from lifestyle changes to health condition management. Since alcohol can affect HDL levels, it's best not to drink at all or at least drink in moderation. Recommendations include not having more than two drinks per day for men and not having more than one drink daily for women.

Also, quit smoking and using tobacco to help raise your HDL levels. A healthcare provider can work with you to determine a quit plan, which can include counseling and medications or products to decrease your desire to have nicotine.

Eating a high-fiber diet can help increase HDL levels and reduce the risk of cardiac events. Foods high in fiber include fruits like bananas, apples, and berries and vegetables like carrots, broccoli, and corn.

Additionally, you'll want to include more healthy fats in your diet. Options include nuts, seeds, fatty fish, and certain oils like canola and olive oils. Getting regular physical activity can raise your HDL levels and lower your LDL.

Most people should aim for at least minutes of moderate-intensity aerobic exercise weekly. This can look like taking a brisk walk 30 minutes daily, five days a week. Recommendations also include doing two days of strength training weekly. Excess weight gain dramatically affects your HDL level. Healthy eating and regular exercise can help you manage your weight.

Consult a healthcare professional about what your ideal weight should be. Cholesterol has two forms, but HDL is the good cholesterol, and higher levels can protect your heart.

Different factors—like diet, lifestyle choices, and medications—will affect HDL levels. Actions like engaging in regular exercise and maintaining a healthy body weight are beneficial for raising HDL levels.

However, you want to ensure that your HDL level is not too high or too low; talk with a healthcare provider to determine where your HDL level should be.

American Heart Association. HDL good , LDL bad cholesterol and triglycerides. HDL: the "good" cholesterol. Centers for Disease Control and Prevention. About cholesterol. Melin EO, Thulesius HO, Hillman M, Svensson R, Landin-Olsson M, Thunander M.

Lower HDL-cholesterol, a known marker of cardiovascular risk, was associated with depression in type 1 diabetes: a cross sectional study. Lipids Health Dis. The knights of the HDL cholesterol carry their fatty cargo to the liver for recycling or disposal. The real story isn't quite so simple.

HDL cholesterol is turning out to be a much more complex substance than we once believed. Instead of a single kind of particle, HDL cholesterol is a family of different particles.

Although they all contain lipids fats , cholesterol, and proteins called apolipoproteins, some types are spherical while others are doughnut-shaped. Some types of HDL are great at plucking cholesterol from LDL and artery walls while other types are indifferent to cholesterol, and some even transfer cholesterol the wrong way — into LDL and cells.

To further complicate matters, different HDL types do more than just carry cholesterol. Some protect LDL from being chemically altered by oxygen, a change that makes LDL extra harmful to artery walls. Under some circumstances, though, they can do just the opposite.

Various HDL particles can ease inflammation in artery walls, stimulate production of nitric oxide, a molecule that helps artery walls relax, and help prevent blood clots from forming inside arteries. This diversity of function, and the equivocal evidence for the benefits of raising HDL, keep the spotlight on lowering LDL as part of the first line of defense in the fight against heart disease.

Even so, it is a good idea to try raising HDL when it is low. There are many reasons why some people have low HDL and others have high HDL. Genes appear to play the most important role by determining how much HDL cholesterol your body makes and the proportion of different subtypes.

Lifestyle choices also affect HDL levels. Smoking, carrying too many pounds, and lack of physical activity tend to lower HDL. So does a diet high in refined carbohydrates white bread, sugars, etc. Medications such as beta blockers, anabolic steroids, progestins, and benzodiazepines can also depress HDL.

Two kinds of medications have traditionally been used to raise HDL cholesterol: niacin, which is also known as vitamin B 3 , and fibrates, such as gemfibrozil Lopid, generic and fenofibrate TriCor, generic. However, most clinical trials have not shown a direct correlation between raising the HDL cholesterol level and less heart disease, or fewer heart attacks and strokes.

The equivocal results have some experts questioning whether the monetary and physical costs of taking niacin or a fibrate are worth the uncertain benefits. A drug called torcetrapib was specifically designed to raise HDL cholesterol by blocking cholesteryl ester transfer protein CETP , which is involved in the transfer of cholesterol between LDL and HDL.

What they did have were small increases in blood pressure, as well as more cases of heart failure and procedures to open or bypass a blocked artery.

The trial was stopped early on safety grounds, since volunteers taking a placebo were faring better than those taking torcetrapib. The results torpedoed torcetrapib's chances of becoming a blockbuster drug, something its maker, Pfizer, was hoping for.

They called into question the strategy of raising HDL by blocking CETP. And they also had some experts questioning across-the-board strategies for boosting HDL levels without paying close attention to the structure and function of the new HDL particles induced by the drug.

Cholesterol guidelines focus on lowering elevated LDL cholesterol first. Certain medications and lifestyle changes can also boost HDL levels and support heart health. This is called high-density lipoprotein HDL cholesterol. Keep reading to learn more about HDL and what foods you should be eating to raise your HDL ratio in relation to total cholesterol.

HDL is the good kind of cholesterol and the kind you typically want, whereas low-density lipoprotein LDL is the kind you want to keep in check.

HDL, LDL, and triglycerides — a type of fat carried in the blood — make up total cholesterol levels. HDL is like a vacuum cleaner for cholesterol in the body. Your liver expels it from your body.

Ultimately, this helps reduce your risk of heart disease, heart attack, and stroke. Learn more about the differences between HDL and LDL cholesterol here.

The American Heart Association recommends getting a cholesterol blood test by age Below is a breakdown of what your HDL cholesterol results mean. Learn more about your overall cholesterol levels here.

A bagel with cream cheese for breakfast, a piece of fried chicken for lunch, and a bowl of ice cream at night are not ideal for keeping your cholesterol in check. These are sources of saturated and trans fat.

They can increase your LDL and total cholesterol levels. The things that increase HDL are actually not food but several medical and environmental factors.

Preventing or avoiding the following increases your HDL:. Some hormones, such as estrogen or thyroid hormone , increase HDL concentrations. Exercise and moderate alcohol consumption are associated with higher HDL, too, according to research. Learn more about your cholesterol ratio here.

The Mediterranean diet can be a good place to start. A study showed that, in people with risk factors for metabolic disease, following the Mediterranean diet effectively lowered overall blood cholesterol.

The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body, according to research published in Use extra-virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures, since extra-virgin olive oil breaks down at high temperatures.

The U. Department of Agriculture defines one tablespoon of extra virgin olive oil as a single serving. Whole grains, including bran, cereals, and brown or wild rice, may lower your LDL and total cholesterol. This in turn gives your HDL levels a percentage boost.

Have at least two servings of whole grains per day. That could be as simple as a comforting bowl of oatmeal for breakfast, percent whole grain bread at lunch, and a side of brown rice at dinner.

Like whole grains, beans and legumes are great sources of soluble fiber. You may wish to try black beans, black-eyed peas, kidney beans, navy beans, lentils, and others. Beans and legumes are great in side dishes, like in a Cajun corn and kidney bean salad , or in soup, like this Italian-style white bean and kale soup.

You can also whip up this spicy Southwestern black bean chili during the week for an easy family-friendly dinner.

Eating fruits with a lot of fiber, such as prunes, apples, and pears can help lower your overall cholesterol levels. Slice them up and stir them into cereal or oatmeal, or throw them into your blender and create a delicious smoothie.

Omega-3 fatty acids , which are found in fish, can lower your LDL levels. Look for fattier options, such as:. Ground flaxseeds and flaxseed oil also contain omega-3 fatty acids.

Make sure to buy ground flaxseed. Whole flaxseeds are almost impossible for your body to break down.

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