- Don't smoke. If you smoke, quit. Quitting smoking can increase your HDL cholesterol by up to 10 percent. Quitting isn't easy, but you can increase your odds of success by trying more than one strategy at a time. Talk with your doctor about your options for quitting.
- Lose weight. Extra pounds take a toll on HDL cholesterol. If you're overweight, losing even a few pounds can improve your HDL level. For every 6 pounds (2.7 kilograms) you lose, your HDL may increase by 1 mg/dL (0.03 mmol/L). If you focus on becoming more physically active and choosing healthier foods — two other ways to increase your HDL cholesterol — you'll likely move toward a healthier weight in the process.
- Get more physical activity. Within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults. Your best bet for increasing HDL cholesterol is to exercise briskly for 30 minutes five times a week. Examples of brisk, aerobic exercise include walking, running, cycling, swimming, playing basketball and raking leaves — anything that increases your heart rate. You can also break up your daily activity into three 10-minute segments if you're having difficulty finding time to exercise.
- Choose healthier fats. A healthy diet includes some fat, but there's a limit. In a heart-healthy diet, between 25 and 35 percent of your total daily calories can come from fat — but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain saturated and trans fats, which raise LDL cholesterol and damage your blood vessels.
Monounsaturated and polyunsaturated fats — found in olive, peanut and canola oils — tend to improve HDL's anti-inflammatory abilities. Nuts, fish and other foods containing omega-3 fatty acids are other good choices for improving your LDL cholesterol to HDL cholesterol ratio.
- Drink alcohol only in moderation.
- Moderate use of alcohol has been linked with higher levels of HDL cholesterol. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. If you don't drink alcohol, don't start just to try raising your HDL levels.
Medications and foods that may help
- Non flush Niacin.
- Niacin usually increases HDL cholesterol,and assists in fluish the veins but should not be used in large amounts, talk to us about amounts general recommendation is one 500 mg daily .
- Selenium ace
- reduces vein inflammation and sludge over-the-counter preparations are available, but niacin is recommended .
- Homeopathic Harpagophytum.
- Will react on the liver in a similar way to Stins without it Q10 side effects .
- Fibrates. The medications fenofibrate (Lofibra, Tricor) and gemfibrozil (Lopid) can help increase your HDL cholesterol level.
- Statins. Statins block a substance your liver needs to make cholesterol. This reduces cholesterol in your liver cells, which causes your liver to remove cholesterol from your blood. Statins may also help your body reabsorb cholesterol from built-up deposits on your artery walls. Choices include atorvastatin (Lipitor), fluvastatin (Lescol), lovastatin (Altoprev, Mevacor), pravastatin (Pravachol), rosuvastatin (Crestor) and simvastatin (Zocor).
Some foods may have a healthy effect on blood cholesterol levels. Some options include:
- Whole grains, such as oatmeal, oat bran, if using wheat make certain that it is wholegrain .
- Nuts, such as walnuts, almonds brazil nuts, and peanuts.
- Omega-3 fatty acids, such as fatty fish, fish oil supplements, flaxseeds ,Lecithin and flaxseed oil.are recommended .