The Centers for Disease Control and Prevention (CDC) indicates that heart disease is the leading cause of death in the United States. It is estimated that about 17 percent of adult Americans have high blood cholesterol, which is a major risk factor for heart disease. Having a total cholesterol count within recommended guidelines is important for our well-being. Fortunately, there are factors in our life that we can control to keep the cholesterol count within these parameters.

Cholesterol

Cholesterol, a waxy, fatlike substance needed for the body to function properly, is broken down into low-density lipoproteins (LDL) and high-density lipoproteins (HDL). LDL (remembered as lousy) carries cholesterol in the bloodstream to the body. LDL can lead to a buildup of cholesterol in the arteries and to heart disease. HDL carries cholesterol back to the liver to remove it from the body. Higher levels of HDL are considered good (remembered as happy). CDC guidelines indicate that our total cholesterol count should be less than 200mg/dL. LDL should be less than 100mg/dL, and HDL should be 40mg/dL or higher.

Factors to Increase HDL

Ways to increase HDL include quitting smoking. According to the CDC, smoking damages blood vessels and arteries and is a major risk factor for heart disease and stroke. It also lowers your HDL and increases your blood's predisposition to clotting. Maintaining a healthy weight is another way to raise HDL. Even if you are overweight, losing a few pounds can increase your HDL level. Being overweight not only lowers HDL but also raises levels of LDL, which increases your risk of heart disease. Be physically active. The U.S. Surgeon General recommends that adults should participate in moderate levels of physical activity for at least 30 minutes a day, five days a week. This can help to maintain healthy weight and lower blood cholesterol levels. Aerobic exercise increases your heart rate and maximizes the amount of oxygen in your blood. This activity, including walking, jogging, swimming or cycling, can increase your metabolism, strengthen bones, which helps to prevent osteoporosis, increase muscle mass and keep your heart pumping strong, which increases HDL and which, in turn, removes LDL from your arteries. Eating healthier is recommended, too. Eliminate hydrogenated fat ("trans" fats) from your diet because they reduce HDL and increase LDL. Stay away from prepared and junk foods. Eat a diet that has more monounsaturated fats, including extra virgin olive oil, canola oil, avocados, walnuts, fish, fiber, fruits and vegetables. Drink alcohol in moderation. For women, this should be no more than one drink a day and for men two drinks a day. The best option for a cocktail is wine, which has many heart-healthy anti-oxidants. Consumed in moderation, wine also reduces blood sugar and blood pressure.

Source:

Decrease Cholesterol: How to Increase HDL Concentration

Health Central's MyHeartCentral.com: Raise HDL Naturally

CDC: High Blood Cholesterol Prevention