Good Cholesterol (HDL)Good Cholesterol (HDL)
High levels of good cholesterol (HDL) are linked to longevity. (people living to 100)
Exercise is linked to higher HDL levels.
- Aerobic exercise, walking, jogging, exercise that raises your heart rate for 20 - 30 minutes at a time may be the most effective way to increase HDL levels. (duration)
A good diet can also reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
- Vitamin B, B3 Niacin, can help lower bad cholesterol (LDL) and boost good (HDL) cholesterol.
- Alcohol, one or two drinks per day can significantly increase HDL levels.
- Omega-3 fatty acids can also increase HDL levels.
- Monounsaturated fats such as olive oil can increase HDL levels without increasing the total cholesterol.
- Soluble fibers such as oats, fruits, vegetables, and legumes can reduction LDL and an increase HDL levels.
- Calcium supplementation can increase HDL levels. (postmenopausal women)
- Cranberry juice has been shown to increase HDL levels.
- Trans fatty acids, partially hydrogenated vegetable oils, can increase LDL and reduce HDL levels.
- Sugar can decrease HDL and increase triglycerides levels.
Lose weight, obesity can increase LDL and reduced HDL levels.
Stop smoking, giving up tobacco will increase HDL levels.
Ultra-low-fat diets have been reported to result in a significant reduction in HDL in some individuals.
Cancer risk is reduced with increased HDL levels.
Detoxification and reduced plaque in blood vessels is linked to HDL cholestrol, the higher the better. (heart disease)
Longevity and Good HDL Cholesterol Video (people living to 100)
Raising Your HDL Levels
Increasing the GOOD cholesterol
"HDL cholesterol, or "good" cholesterol, appears to scour the walls of blood vessels, cleaning out excess cholesterol. It then carries that excess cholesterol -- which otherwise might have been used to make the "plaques" that cause coronary artery disease -- back to the liver for processing. So when we measure a person's HDL cholesterol level, we seem to be measuring how vigorously his or her blood vessels are being "scrubbed" free of cholesterol."