Seven Ways To Increase The Good Hdl Cholesterol Kinney Physical Healthy ways to achieve high hdl. for most people, current guidelines recommend maximizing hdl levels, preferably through lifestyle measures. to achieve and maintain moderate levels, experts. In terms of diet, try to avoid trans fats, as they can increase ldl cholesterol and lower hdl cholesterol levels. foods prepared with shortening, such as cakes and cookies, often contain trans fats, as do most fried foods and some margarines. limit saturated fat, found in meats and full fat dairy products, as well.
Good Hdl Level Chart A Visual Reference Of Charts Chart Master Soluble fiber is also found in such foods as kidney beans, brussels sprouts, apples and pears. soluble fiber can reduce the absorption of cholesterol into your bloodstream. five to 10 grams or more of soluble fiber a day decreases your ldl cholesterol. one serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. Share meals, order the appetizer size or ask for half the meal to be packed up to eat the next day. 4. achieve and maintain a healthy weight. being overweight or obese increases your ldl or bad cholesterol level, lowers your hdl or good cholesterol level and raises your triglyceride levels. 2. exercise on most days of the week and increase your physical activity. exercise can improve cholesterol. moderate physical activity can help raise high density lipoprotein (hdl) cholesterol, the "good" cholesterol. with your doctor's ok, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes. Recommended hdl range. typically, doctors recommend an hdl level of 60 milligrams per deciliter (mg dl) of blood or higher. hdl that falls within the range of 40 to 59 mg dl is normal, but could.
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