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October 26, 2020 • Heart Health

You Can Raise Your Good Cholesterol – Here’s How:

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A healthy HDL level (>50) is associated with less risk of heart attack, stroke, Alzheimer’s and colon cancer.

Follow these simple strategies to raise your HDL (good) cholesterol level. (Mine is 93!)

  • Lose weight, if overweight.
  • Engage in at least 30 minutes of moderate aerobic activity (brisk walking) most days of the week. (Talk to your healthcare provider first if you have any cardiovascular risk factors.)
  • Stop using tobacco products.
  • Include alcohol in moderation – 1 drink a day. Red wine best. (Talk to your healthcare provider before drinking alcohol to see if it is safe for you.)
  • Strictly avoid trans fats (processed and fast foods that contain partially hydrogenated oil, shortening and stick margarine).
  • Restrict the “Great White Hazards” – white flour products, white rice, white potatoes, sugars/sweet.
  • Regularly consume foods that are known to raise your HDL: whole soy foods, green tea, shiitake mushrooms, chili peppers, onions, garlic, oily fish, olive oil, avocado, nuts, seeds, whole grains, and beans


Click the image below for information on my mini e-courses! Enroll and participate in under an hour!

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