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HDL cholesterol, also known as the good cholesterol has the ability to transport cholesterol found in the blood over to the liver which changes the cholesterol in a way to allow its removal from the body. Some experts in the field claim that HDL can also eliminate excess cholesterol from what is known as arterial plaque which thereby decreases its buildup.
If you have the proper level of HDL in your body the chances are significantly reduced that the cholesterol located in your blood will form deposits in your coronary arteries. Keeping your LDL (bad cholesterol) at a low level and the HDL (good cholesterol) at a high level will reduce your risk of acquiring heart disease and atherosclerosis. HDL can actually protect your heart from disease.
Unfortunately, some doctors still emphasize lowering the bad cholesterol to their patients and tend not to mention that they should make efforts to raise their good cholesterol level. This is unfortunate since a lot of people who have normal total cholesterol levels and normal bad cholesterol levels have a below normal amount of the good cholesterol in their bodies and thus are still at a higher risk than average for acquiring heart disease.
For adults who are twenty years old and older the National Cholesterol Education Program recommends you keep your total cholesterol level below 200 mg/dl, your HDL cholesterol level higher than 40 mg/dl and the LDL cholesterol level below 100 mg/dl.
Increase HDL (Good Cholesterol) with Diet Changes
Polyunsaturated and monounsaturated fats are considered unsaturated fats and have been shown to reduce your LDL cholesterol level and increase your HDL level. Unsaturated fats can be found in vegetable oils, seeds and nuts. Polyunsaturated fats are contained in high levels in sunflower oil, soybean oil and corn oil. Monounsaturated fats are found in ample quantities in olive oil, canola oil and peanut oil.
It is very important to eliminate or significantly reduce Trans fats form your diet, not only to lower the bad cholesterol level but also to increase your good cholesterol level. If a food item contains partially hydrogenated vegetable oils eliminate it from your diet because they are considered to be Trans fats. Experts recommend that you make sure you have the proper amount of soluble fiber in your diet. Soluble fiber is contained in some vegetables, fruits, oats, and legumes. Soluble fiber increases your good cholesterol level and lowers your bad cholesterol level.
Other Ways to Increase your Good Cholesterol
Getting involved with aerobic exercises such as jogging or riding a bicycle or even walking has been shown to increase your HDL level. If you are overweight, reducing your weight can cause an increase in your HDL level and it also reduces your LDL level. For people who smoke tobacco, they can increase their good cholesterol level by quitting smoking. They have not yet developed a drug that is safe and significantly useful in raising good cholesterol so eating the good fats, eliminating the bad fats from your diet and exercising are a few approaches to raising your good cholesterol level.
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