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Healthy Heart Reports

How To Raise Good Hdl Cholesterol

If your good HDL cholesterol is below 35, you are at increased risk for heart attacks. You can reduce chances of suffering a heart attack by two percent for every mg/dl rise in HDL.

To raise HDL cholesterol, run at least seven miles a week or burn at least 1200 calories with exercise per week. Lose weight. For every pound of fat lost, expect a one percent rise in HDL (1).

Exercise before you eat fat. A study at the University of Missouri shows that exercising regularly before eating high-fat meals raises HDL cholesterol considerably (2). Exercise stimulates the fat-clearing enzyme, lipoprotein lipase, which drops triglycerides to produce more HDL cholesterol.

Don't smoke. A study at Vanderbilt University showed that within just one week of quitting smoking, HDL levels increased by seven points.

Avoid sugar, flour, potatoes, and white rice. Foods that cause a spike in blood sugar drop your HDL cholesterol. You raise HDL by exercising and avoiding refined carbohydrates.

1) Peter Kokkinos, a clinical exercise physiologist at Georgetown University who observed the effect in 3,000 men.

2) Tom Thomas, at the U of Missouri.


Copyright 2000
Dr. Mirkin's opinions and the references cited are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider.

For more recipes, refer to the The Healthy Heart Miracle book.