How To Raise Good Cholesterol

Every health-conscious individual should know how to raise good cholesterol. Cholesterol has acquired "a bad rap," due largely to a misunderstanding of the difference between "good" cholesterol" or HDL (high-density lipoprotein) and "bad" cholesterol or LDL (low-density lipoprotein). High levels of “bad” cholesterol (LDL) can combine with other substances to clog arteries and increase heart attack and stroke risk. HDL carries cholesterol away from your arteries and takes it to your liver, where it’s removed from your body.

Your LDL or "bad" cholesterol level should be below 100 milligrams per deciliter (one tenth of a liter, which is 33.8 ounces).Your HDL or "good" cholesterol should be at least 40 milligrams per deciliter for men and 50 for women. Levels higher than 60 milligrams may protect against heart disease. Research suggests a reduction of five points in HDL cholesterol could increase heart disease risk by 25 percent.

You can increase your "good" cholesterol level with eight simple steps:

1. Drink three cups of orange juice per day. Eat foods high in niacin (vitamin B3) such as chicken, turkey, lamb, marakel, salmon and veal.
2. Eat more vegetables, fruits, whole grains and fat-free and low-fat dairy to keep your blood sugar level down and your HDL level up.
3. Replace saturated fats (beef, lamb, poultry fat, pork, milk, cream, butter and cheeses) with monounsaturated fats (salmon, herring, trout, olives, avocados, walnuts and oils such as soybean, corn, olive and sunflower).
4. Eat soy products such as beans, nuts, milk, salad dressing, ice cream and tea. An analysis by soy expert Mark Messina, PhD, showed soy products could increase good cholesterol by 3 percent. Continue eating soy products for at least three months to see its benefits.
5. Drink alcohol in moderation to increase good cholesterol levels and remove cholesterol deposits from artery walls.
6. Exercise 30 minutes a day five days a week to increase your good cholesterol level.
7. Stop smoking.
8. Lose weight.