Learning how to raise HDL levels is just as important as learning how to lower the levels of LDL cholesterol within your body. The HDL happens to be the good cholesterol within your body, which works to clean out the blood vessels, helping you to avoid heart disease. Many people have levels that are too low, and it is important to learn how you can increase these levels for a healthy body. Getting your numbers up to 60 is a great goal. Wondering how to accomplish this? Here are some easy steps to get those levels back on track.
Step # 1 – Add Aerobic Exercise
If you are wondering how to raise HDL levels, one easy step you can take is to add aerobic exercise to your life. This type of exercise on a regular basis is one of the best ways that can help bring those levels of good cholesterol up. Just 20-30 minutes a few days each week can make a big difference, so find a type of aerobic exercise that you enjoy and start doing it on a regular basis for the best results.
Step # 2 – Lose a Few Pounds
Losing a few pounds can also help you to get those good levels of cholesterol up where they should be. When you are overweight, it increases the amount of LDL and it also reduces your levels of HDL too. If you can lose a few pounds, it will make a big difference, especially if you are able to trim off some of the abdominal fat that you have. It may be difficult, but losing a few pounds can have some great health benefits.
Step # 3 – Avoid Trans Fats
Avoiding trans fats is another step to take if you want to know how to raise HDL. These trans fats are found in many foods that are already prepared. It is not easy to eliminate them from your diet, but it is worth it. These fats raise bad levels of cholesterol and lower your good levels too. If you can eliminate them or at least limit the amount you eat, you will definitely see some great results.
Step # 4 – Give Up Smoking
Give up smoking if you want to get those good cholesterol levels up where they should be. Smoking really lowers your HDL levels, and while it is never easy to give it up, it is worth it. If you are smoking, you are not only lowering good levels of cholesterol, but you are harming your body in many other ways, so giving up this bad habit will provide many health benefits to you.
Step # 5 – Eat More Soluble Fiber
Eating more soluble fiber can also help you out if you want to see those levels of HDL cholesterol improve. Soluble fiber helps to increase your good levels of cholesterol while working to eliminate the bad at the same time. You can find soluble fiber in fruits, legumes, veggies, and in oats, so work to add these foods to your diet.
It is important that you keep your good cholesterol at a healthy level. Anything below 40 is too low, and 60 or higher is a great number to shoot for. Start using these steps if you want to know how to raise HDL and you will definitely see results quickly.