- 1). Eat heart-healthy foods that are rich in fiber and antioxidants. Heart-healthy foods include whole grains; beans and lentils; healthy oils; seeds and nuts; fruits and vegetables plus low-fat protein sources such as poultry (without skin), fish and low-fat soy foods.
- 2). Choose healthy fats. Eat fish high in omega-3 fatty acids. Salmon, herring, mackerel, lake trout and sardines are recommended.
Choose monounsaturated and/or polyunsaturated fats. According to the Mayo Clinic and the U.S. Department of Agriculture, these fats are found in avocados, flaxseeds, extra virgin olive oil, sunflower seeds and pistachios. - 3). Decrease unhealthy fats. Limit saturated fats to less than 7 percent of your daily caloric intake, according to the Mayo Clinic. Saturated fats increase your LDL and can lower your HDL. Saturated fats are found in animal products such as whole fat dairy foods and red meats.
- 4). Cook heart healthy. Choose a heart beneficial cooking method. An unhealthy cooking method, according to the American Heart Association and Mayo Clinic, can hinder your HDL level. Heart-healthy cooking methods include poaching, steaming, grilling and baking (without excess oils).
- 5). Maintain and/or lose weight. Increase your HDL by losing weight. For every six pounds you lose, your HDL increases 1 mg, states the Mayo Clinic. Obesity and being overweight are risk factors for heart disease, according to the American Heart Association.
- 6). Exercise more. Getting 30 minutes daily of moderate intensity exercise will increase your HDL level by 5 percent, according to the American Heart Association and the Mayo Clinic. It is recommended you get this exercise at least five days per week.
- 7). Quit smoking. Smoking, according to the Mayo Clinic and the American Heart Association, alters the beneficial effects of HDL. It is estimated you can increase your HDL by 10 percent by quitting smoking.
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