How can increase cholesterol?

Hi David,

Usually the only type of cholesterol you want to increase is HDL - the "good" cholesterol.  HDL should be above 40 mg/dL and ideally greater than 60 mg/dL.  Here's some tips to increase your HDL cholesterol.

Physical activity is the best way to raise HDL, especially aerobic activities, such as walking, jogging, biking, etc.  For the best results, be active 5 or more days each week for a minimum of 30 minutes to raise your HDL levels.

In addition to being more active, limit unhealthy fats.  Look at your saturated fat and trans fat intake and see where you can make cuts.   Your total fat intake for the day should be limited to 30% of your daily calories.  Of this 30%, only 10% should be from saturated fat and ideally zero from trans fats.  To attain these levels you'll need to select healthy choices when dining out, read food labels, select healthy fats when cooking, select lean cuts of meat, etc.

Adding heart healthy omega 3 fatty acids would be a benefit.  Here are three articles where you can learn more about using omega 3's - Get a Grip on Fatty Acids, Top 5 Omega 3 Sources to Lower Cholesterol, Omega 3's - How much to lower cholesterol?

Alcohol plays a role in raising HDL levels also.  I'm not a big advocate of using alcohol to raise HDL, so if you already consume alcohol 1-2 drinks per day can raise levels.  More than 1-2 drinks per day will increase your health problems.  If you do not drink, do not start.

Be sure to include sources high in fiber in your daily diet (especially soluble fiber), such as whole grain products, fruits, and vegetables daily.

All the best,

Lisa Nelson, RD, LN

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