Food Facts

September 7th, 2007

Q:       My doctor says that my HDL (good cholesterol) levels are low.  Is there anything I can do to boost them? 

A:       If your HDL levels are too low, it’s a good idea to try to increase them if you can.  And while HDL is more influenced by genetics than LDL (bad cholesterol), there are some healthy things you can do to raise its level. 

1. Exercise regularly.  Aerobic exercise can increase HDL levels.
2. If you smoke, quit.  Smoking suppresses your HDL, but levels return to normal after quitting.
3. Increase your intake of omega 3 fatty acids in fish like salmon, Spanish mackerel, herring, and bluefish.  Shoot for two servings per week.
4. As calories allow, include small amounts of nuts in your diet.
5. Small amounts of alcohol, consumed daily, can increase HDL levels.  However, more than one drink per day for women or two drinks for men can lead to serious health problems.  Another concern is that even small amounts might influence your food choices, making it difficult to eat healthfully.  Remember the phrase, “Resolve dissolves in alcohol.”
6. Reduce your consumption of trans fats, found primarily in packaged and processed convenience foods and fried restaurant foods.  Trans fats not only lower your HDL levels, but also increase LDL.

If, after implementing the above changes, your HDL levels still remain low, ask your physician if you should consider trying medication to boost it.

Bob Wright, Director of Lifestyle Education 

Entry Filed under: Healthy Lifestyle Research, Weight Loss, Making Choices