my doc told me my HDL is too low so what can I do to improve it?

Answer 1

Ways to increase HDL cholesterol

Lose excess fat. Lowering your fat level is one of the best ways to improve HDL cholesterol. Even a weight loss of 10-15 pounds can show good improvement.


Regular aerobic activity. For best results you need to exercise the equivalent of about 12-15 aerobic miles per week or burn 1,500-2,000 exercise calories weekly. Activity levels less than this can have other protective affects for the heart but usually have little affect on HDL levels. Any aerobic activity is helpful: walk, bike, swim, jog, ski, golf, garden, etc.


Stop smoking.


Choose unrefined, lower glycemic index carbohydrates (see nutrition section for more on glycemic index). A high intake of refined carbohydrates (white bread, pastry, chips, white rice, soda pop, sweets, cake, cookies, refined breakfast cereals, French fries, etc.) can decrease HDL cholesterol levels. Whole grain breads and cereals, fresh fruits, and vegetables are better carbohydrate sources. Balancing adequate carbohydrates with protein foods and healthy fats can help improve HDL levels. The NCEP recommends eating 50-60% of calories from carbohydrates, mostly unrefined sources.


Eat more healthy fat foods such as nuts, avocado, olives, and vegetable oils (e.g. Canola, soy, olive oils). They help maintain healthy HDL cholesterol levels. The NCEP recommends 25-35% of your calories should come from healthy fats.


Diabetes control. If you have diabetes, getting it under good control may also help improve your HDL cholesterol levels.


If you need further help, ask your doctor for individual guidance

Answer 2

Your HDL is your good Cholesterol. One way to remember it is HDL is happy cholesterol and LDL is lousy cholesterol. You can lower it by eating more fruits and veggies, and whole grains. Cherrios and oatmeal are really good for your lowering cholesterol. Cut back on fatty foods, eat lean meat and steer away from fried foods. Chips, cookies and all the goodies can really do harm on your cholesterol. If your good cholesterol stays low and you bad cholesterol gets high you will develop plaque on the walls of your arteries. That is what causes a heart attack. So eat more heart friendly foods and less of the junk foods. The American Heart Association has helped people identify what "Heart foods" are by marking them with their logo. This is a really serious issue so take care of yourself. You only have one body so be good to it.

Answer 3

Well it's not easy. I just went through this.
The best way is running one mile each day. Running is the best way to raise your HDL.
Adding 1 ounce of dark chocolate per day, and 3 oz of red wine per day may help. Cooking with olive oil, consuming more fish like tuna and salmon may also help. Adding red rice yeast pills may also help.

DO NOT use coconut oil, or fry anything!

Low HDL is very dangerous. It's as dangerous as high LDL, take it seriously.

Answer 4

Unfortunately HDL does not respond greatly to diet changes. It does, however, respond to exercise. Also, there are medications available that can raise HDL. Ask your health care provider.

Answer 5

You can get more good fats into your diet. Olive oil , nuts, cold water fish, taking mega 3 fatty acid suppliments. you can also use coconut oil which you buy online and use to cook and it will help you loose weight. Try using olive oil in salad dressings. I like just olive oil and vinegar on a salad. you can use it to quick cook fresh greens too, we cut up leafy green lettuce and cut up scallions and heat olive oil up in a pan and when it's really hot, in a glass bowl pour the hot oil over the greens ans stir, it quick cooks the greens, eat right away. It's southern. You can use it to fry chicken or anything else, I mix it sometimes because it is a little strionger in taste. so, alf olive and half veggie oil is good for frying. Good luck. Look up good fats and you'll get a huge amount of info. Beneficial fats.

Answer 6

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