High cholesterol opens the doorway to stroke, heart disease and sometimes cancer. You will only win if you work to lower your bad cholesterol (LDL) and raise your good cholesterol (HDL). Raising your good cholesterol does not have to involve medication. It can be done with simple lifestyle changes.
Healthy Eating
The first step to raising your HDL is to adjust your diet. Avoid all processed foods, especially foods containing trans fat. Check the label. If the ingredients include "partially hydrogenated oils," put it back right away. Avoiding trans fat will not only raise your HDL but will lower your LDL or bad cholesterol as well. Also avoid refined carbohydrates (usually in the form of refined sugar and flour) and don't eat high-fat dairy products, such as whole milk, cream and some cheeses. Always buy reduced or low-fat products.
Eat foods high in omega-3 fatty acids, such as fish, sunflower and canola oil, and dark green vegetables. Cook with oils high in monounsaturated fats. Olive oil and canola oil are good choices. Eat at least two servings of soy and soluble fiber a day. Soy products include edamame, tofu and soy milk. Soluble fibers can be found in whole grains, oats, citrus fruits, apples, grapes and brown rice.
Exercise
Aerobic exercise at least 30 minutes a day four to seven times a week is enough to lower the bad cholesterol and greatly increase your HDL. It does not matter what the exercise is, as long as it gets you to your target heart rate for at least 30 minutes. Ask your doctor to help you find your target rate, especially if you are taking medications. You will need to discuss your exercise with him before you begin. He can tell you how much you need to do and what types would be best for you. Walking, jogging, stair stepping, bicycling and swimming are a few options.
Alcohol and Tobacco
Cut out all tobacco products. Do not smoke tobacco in any form, and do not dip. Just cutting out tobacco can raise your HDL by 4 points. Drink in moderation. One drink a day for women and two a day for men can actually be beneficial to your cholesterol. However, if you do not drink now, don't start.
Tags: raise your, your cholesterol, good cholesterol, least minutes, lower your, lower your cholesterol