Tips for Lowering LDL and Promoting HDL Cholesterol


High levels of HDL, or high-density lipoprotein, cholesterol are healthy, as they provide anti-clotting and anti-inflammatory effects for both your heart and blood vessels. In an attempt to stay healthy, many individuals aim to lower levels of bad cholesterol, known as LDL, or low-density lipoprotein. However, if for some reason you do need to lower your HDL cholesterol, here are a few helpful tips.


Lowering LDL and Promoting HDL Cholesterol


1. DO Keep or put on weight?

Maintain your weight, or put on a few extra pounds; excess weight lowers your HDL cholesterol. You can gain weight by consuming fatty foods and drinks that are high in saturated and trans fat and by keeping a sedentary lifestyle.


2. DO Start smoking?

Smoking lowers your HDL cholesterol and can increase your chances of blood clots. It also causes chemical changes to the high-density lipoproteins; if you quit smoking, you may raise your HDL cholesterol by as much as 10 percent.


3. DON'T Shy away from fattening foods?

Foods containing high levels of saturated and trans fat are effective at lowering HDL cholesterol, especially margarine and commercial baked products. Avoid foods rich in monounsaturated and polyunsaturated fats (olive oil, canola oil and peanuts) as they boost HDL anti-inflammatory effects.


4. DON'T Keep an active lifestyle?

Avoid heavy exercise and physical activity; a sedentary lifestyle contributes to lower HDL cholesterol levels. Exercises like running, swimming, cycling and aerobics increase your heart rate, leading to higher HDL levels.


Understand that you can place your health in danger if your HDL cholesterol is too low. In fact, many reputable medical organizations recommend maintaining the highest levels of HDL cholesterol possible. To avoid putting yourself at risk, always check with your doctor before deciding to lower your HDL cholesterol significantly.