Pat Palmisano

Easy way to boost your HDL levels

Easy ways to boost your HDL levelYou may be one of the many people who are concerned with their cholesterol level. There is much confusion over "bad" and "good" cholesterol. To help clarify this confusion, "good" and "bad" cholesterol refer to fats that circulate in our blood. HDL, or "good" cholesterol, stands for high-density lipoproteins and it is measured in a lipid panel blood test. When you increase your HDL you help lower your risk of heart disease.

A recent report from the National Cholesterol Education Program supports evidence that HDL plays an important role in our heart health.
According to the expert NCEP panel, HDL cholesterol makes up approximately 20 percent to 30 percent of our total blood cholesterol. For every 1 percent decrease in HDL, there is a 2 percent to 3 percent increase in our heart disease risk. HDL levels may be genetic for some of the population. But despite the genetic correlation, there are lifestyle changes you can make to improve your HDL.

• Choose foods high in monounsaturated fats instead of saturated fats. This helps increase your HDL and lower your LDL. Good sources include olive oil, canola oil, walnuts and almonds, avocados and high-fat fish such as salmon. The key is still moderation for these foods because they are high in fat and calories.

• Increase physical activity to at least 30 minutes most days of the week. Increasing your activity helps to increase your HDL.

• Quit smoking. There are many benefits to not smoking, including increasing your HDL. Pick a quit date. There are many services and support systems, including individual programs or group sessions.

• Lose weight. Being overweight or obese is a cause of a low HDL level.

These steps will help improve your HDL and overall health.

Registered dietitian Pat Palmisano is regional health promotion supervisor at Excellus BlueCross BlueShield.