How to Raise HDL Cholesterol and Decrease Your Risk of Cardiovascular Disease

Some simple (but proven) steps you can take to raise HDL cholesterol include the following:

Quit smoking

High cholesterol has such a strong association with the habit of smoking that its definition was based on it. Prior to 1984, high cholesterol patients were men who smoked and who had a total cholesterol level of 240 mg/dl and above. Back then, the food was not as "fast" and transfats were not a common ingredient, so smoking was the leading factor in hypercholesterolemia.

Note that to "quit smoking" is not the same as "cut back" or "decrease". Remember, there is no such thing as being partially dead. If you smoke, stop.

Exercise Regularly

Aerobic exercise such as brisk walking helps lower LDL cholesterol and eventually raises HDL cholesterol. It certainly can be challenging to maintain an exercise program. Find some activity that you really enjoy. Walking is great. If a certain physically activity is not very appealing to you, try finding someone who really enjoys that activity and create a partnership.

If we do not take the time to exercise and be fit, we will have to take the time to get sick sometime later. Exercise is a proven means of metabolic tuning, and if you are overweight it is the way to go.

Even if your mobility is challenged, you can still exercise - you may still sit and be fit.

Include high antioxidant foods in your diet

Reports have cited certain foods as useful in increasing HDL cholesterol. These include onion, garlic, brewer's yeast and other foods high in antioxidants. Note that animal foods raise your cholesterol intake and therefore increase total cholesterol.

In general, a high fiber plant-based diet is useful in lowering total cholesterol. In fact, with such a diet and a good physical activity program, one seldom needs to be concerned about raising HDL cholesterol of lowering LDL cholesterol levels - your levels will most likely be normal.