How to increase HDL and lower LDL
Hi Seto,
HDL needs to be greater than 40 mg/dL and ideally greater than 60 mg/dL. Activity is the best way to raise HDL, especially aerobic activity and the longer the duration the greater the impact. The more you sustain your heart rate for a significant period of time (at least 30 minutes) the better for raising HDL. Check out this article for additional ways to raise HDL - Tips on How to Raise Your HDL.
LDL should be less than 130 mg/dL. The best way to reduce LDL is by switching the saturated fats in your diet to healthy unsaturated fats and eliminating trans fats. Here's a link to more information on saturated fat and trans fats. A high fiber diet also plays a role in lowering LDL cholesterol (especially soluble fiber).
Also, if you are overweight, losing weight will have a positive impact on your cholesterol levels.
All the best,
Lisa Nelson, RD, LN
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