There are many ways to raise good Cholesterol, or HDL. Some of them may take some time, but in the end, boosting your good cholesterol will help you to prevent heart disease.
They say even the longest journey starts with a single step. Improving your HDL, or "good cholesterol" levels can be achieved by making small changes that, over time, can add up to a big difference. Here are five things you can do to increase your good cholesterol levels:
1. Increase Your Steps
Exercise: even walking is an easy way to boost your good cholesterol. Park your car a few more blocks from the office or grocery store. Avoid the elevator and use the stairs. Stroll down to your co-worker's office rather than calling or sending an e-mail. Take a walk after dinner. Most people already log up to 3,000 steps which is almost 1.5 miles in their daily activities. Thus, it should not be difficult to increase the number of steps you take in a day.
2. Rethink Your Weight Loss Plan
Obesity lowers your good cholesterol levels, but losing weight in an effort to reverse this effect doesn't have to be an all-or-nothing proposition. If you normally drink one soda a day, simply switching from sugared sodas to seltzer water can save you up to 200 calories each day. That's 1,400 calories a week, which is equivalent to a loss of nearly two pounds a month.
3. Reduce Smoking
Smoking decreases your good cholesterol levels; the more you smoke the bigger the drop. Eliminating just one cigarette a day can help you find your minimum--and may eventually lead you to quit smoking.
4. Ban The Trans
Trans fats, which are found in margarines and foods made with shortening, such as fried chicken and many commercial pastries, lower good cholesterol levels. If you need to satisfy a craving, check labels or restaurant nutrition information to make sure the items you are about to consume are prepared with olive, corn, safflower or canola oil.
5. Have a Nightcap or a Nighttime Nibble
Alcoholic beverages (one 12-ounce beer, 4-ounce glass of wine, or 1.5-ounce shot of liquor a day for women, twice as much for men) can help elevate your good cholesterol level; however, be careful that you do not exceed these guidelines. And if you normally don't drink, don't start. Instead, consider eating a half ounce of dark chocolate, which also may increase good cholesterol.
