8 Ways to Boost your Good Cholesterol
December 5th, 2016
You just had your physical exam with your primary care provider. He/she says you need to raise your “good” cholesterol. But wait, isn’t all cholesterol “bad”? HDL or high density lipoprotein is actually a beneficial form of cholesterol. Higher than average levels can neutralize LDL or low density lipoprotein, which is the main culprit in atherosclerosis (hardening of arteries) which in turn lead to heart attacks and strokes.
Here are some effective tips to raise your HDL and keep your blood vessels healthy:
- If you still smoke, stop smoking! There are MANY reasons to stop smoking. This is probably one of the most important. Smoking lowers HDL significantly. Even one cigarette or cigar a week has a negative impact.
- Exercise at least 30 minutes per day, 5 days a week. I recommend doing “Cardio” (ever wonder why we call it cardio? because it’s good for the heart!). Typically, you should get close to your target heart rate during any exercise you do, roughly (220- your age= target heart rate). So that slow walk to the grocery store may not count towards your 30 minutes per day!
- Eat fish 3 times per week. I recommend eating oily fish such as salmon, sea bass, trout, sardines, and tuna. You do want to make sure that the fish you eat are also low in mercury. Tuna should be eaten sparingly.
- Add flax or chia seeds to your oatmeal, yogurt, or salads. They add a nutty taste similar to poppy seeds or sesame seeds, but will boost your HDL. I recommend a tablespoon of each per day.
- If you drink alcohol, drink one glass of red wine per day.
- Lose weight. If you are overweight or obese, try to get to your BMI (Body Mass Index) goal.
- Use olive oil or canola oil in your foods. The Mediterranean diet recommends 4 tablespoons of extra virgin olive oil per day. Add some olive oil to your salads.
- Increase your fruit and vegetable intake. The type of fiber that is found in these foods acts like a sponge in your digestive tract and can help remove any cholesterol that you may have eaten. The recommendation is a minimum of 5 servings total of fruits or vegetables each day. One serving is about the size of your closed fist. I would recommend minimizing the fruits that are highest in sugars such as mangoes, bananas, grapes, and figs. Of course if you are choosing between eating a juicy ripe mango vs. eating a cupcake, I would say the mango would be a delicious and healthier choice!
