How do I raise my HDL levels?

Physical Activity - I walk 60 mins each day; 6-7 days a week at a comfortable pace doing 2.75 miles in an hour.

Saturated and Trans Fats - I use Olive oil for cooking; having said that my main food is a vegetable cocktail, with a 2-3 tablespoons of Yogurt or Grabanzo beans or any other legumes family item, at lunch or dinner times. I have fruits such as banana, melon, mangos, lychee, apricots and plums in small portions.

For breakfast, I eat 1/2 cup of Oatmeal of barley, with no milk, but with almonds and walnuts tossed on top, 2-3 Oz of fish or a milk shake made of chocolate, Soya and skimmed milk powders.

So my diet is very balanced.

So my fat intake is quite limited. Zero Trans fat. My saturated fat may be at best less than 10%. I try to limit my total fat intake to around 15-20%. Here is breakdown of daily fat intake  (of  about 2000 Calories)

Total Fat (gm)                         40                                 42.8 - 74.9

Saturated Fat (gm)                    6.3                               < 21.4

Monounsaturated Fat (gm)         14                                 **

Polyunsaturated Fat (gm)           15                                 **

Linoleic (omega 6) (gm)            13.1                              14

Alpha Linolenic (omega 3) (gm)    1.8                              1.6

Omega 3's - I take 1000 mg of Fish Oil a day for this.

Dietary Fiber - For fiber I additionally take Psyillium, a couple of times (12 oz glasses)

Alcohol - Do not drink

Green Tea - I take 2-4 8 oz cups, with a drop or two lemon in it.

I am TRYING to do the right thing. I could try add another 30 mins to my walk routine. Or do it twice a day.

Physical Activity - I walk 60 mins each day; 6-7 days a week at a comfortable pace doing 2.75 miles in an hour.

Saturated and Trans Fats - I use Olive oil for cooking; having said that my main food is a vegetable cocktail, with a 2-3 tablespoons of Yogurt or Grabanzo beans or any other legumes family item, at lunch or dinner times. I have fruits such as banana, melon, mangos, lychee, apricots and plums in small portions.

For breakfast, I eat 1/2 cup of Oatmeal of barley, with no milk, but with almonds and walnuts tossed on top, 2-3 Oz of fish or a milk shake made of chocolate, Soya and skimmed milk powders.

So my diet is very balanced.

So my fat intake is quite limited. Zero Trans fat. My saturated fat may be at best less than 10%. I try to limit my total fat intake to around 15-20%. Here is breakdown of daily fat intake  (of  about 2000 Calories)

Total Fat (gm)                         40                                 42.8 - 74.9

Saturated Fat (gm)                    6.3                               < 21.4

Monounsaturated Fat (gm)         14                                 **

Polyunsaturated Fat (gm)           15                                 **

Linoleic (omega 6) (gm)            13.1                              14

Alpha Linolenic (omega 3) (gm)    1.8                              1.6

Omega 3's - I take 1000 mg of Fish Oil a day for this.

Dietary Fiber - For fiber I additionally take Psyillium, a couple of times (12 oz glasses)

Alcohol - Do not drink

Green Tea - I take 2-4 8 oz cups, with a drop or two lemon in it.

I believe I have covered all the bases. I do not want to use medication, if I dont have to. I suppose I could try add another 30 mins to my walk routine. Or do it twice a day.