Raise Your Good Cholesterol Levels

Every day we hear about how people need to decrease cholesterol levels. But what about our good cholesterol, or HDL? This cholesterol keeps our arteries from being blocked by bad cholesterol. According to msnhealth.com, for every point you increase in HDL, there is a three percent decrease in the likelihood you'll have a fatal heart attack. Here are eight ways to increase your HDL.

1.Exercise!- It's a pain, but we all have to do it. Just thirty minutes a day can help increase HDL levels. Go for a jog, or bicycle through the neighborhood. It doesn't take much to help your heart.

2. Quit smoking- Not that anyone should need yet another reason to quit smoking, but here it is. Quitting tobacco can raise your HDL levels. Good news all around.

3. Cut down on carbohydrates- Cakes, breads and other simple carbohydrates actually lower your HDL levels. It also raise your fat level. A simple cut back should raise your HDL levels.

4. Alcohol in moderation- This one is a little tricky. Studies have shown that alcohol can actually raise HDL levels. But this must be done in moderation. That means one drink a day for women and two for men. Enjoy a glass of wine with dinner.

5. Losing weight- This will not only increase your HDL levels but significantly lower your risk of a heart attack. An eating and exercise plan can help you get on track.

6. Niacin- There are a couple options here. Doctors recommend eating foods high in niacin, such as white meat chicken, fish such as trout and salmon, pork and peanuts. Peanut butter can also be used, but be careful of the fat content there. Some individuals may benefit from niacin supplements, but those individuals should be monitored by a doctor.

7. Fiber- Fiber has all sorts of benefits, and raising your HDL levels is one of them. You can find fiber in fruits and vegetables, as well as nuts and grains.

8. Choose good fats- Try to keep saturated and trans fats to a minimum. These fats actually decrease your good cholesterol levels. Try for unsaturated fats, but keep your caloric intake levels in mind as well.

These are only a couple suggestions. A simple search online can give you more information, but be sure to make an appointment with your doctor if you are concerned about your cholesterol levels. Your doctor can give you a specific plan individualized to your needs.

http://health.msn.com/health-topics/cholesterol/articlepage.aspx?cp-documentid=100125801

http://www.webmd.com/heart/10-ways-help-boost-your-good-cholesterol