To raise HDL (the good cholesterol) in your body:
Each 1 point (mg/dl) rise in HDL reduces the risk of heart disease by 2-3%
Avoid smoking: stopping smoking raises HDL by 4 mg/dl.
Engage in aerobic exercise: the more the better. Aerobic exercise raises HDL 5-10%.
Maintain appropriate weight: 22 lbs of weight loss (10 kg) raises HDL by 20%.
Eat a balanced diet, with fewer sugars and starches and more soy protein, fiber, and monounsaturated fats including olive/canola oils and avocados.
Eat foods rich in polyphenols (e.g., dark grapes, blueberries, cranberries)
Rx Niacin: at appropriate doses, niacin raises HDL 15-37%.
Consider alcoholic drinks: 1-2 drinks/day raises HDL by 12%. Red wine has the benefit of both alcohol and polyphenols. Moderation is the key for good health
This page was last modified on January 20, 2016