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Increase Good Cholesterol 

Until recently, most advice on cholesterol focussed on lowering LDL (bad cholesterol). Recently there has been a realisation that low HDL cholesterol levels can also be a risk factor on heart disease, and that increasing HDL levels can reduce the risk.

Medical experts think HDL tends to carry cholesterol away from the arteries and back to the liver, where it is removed from the body. Some believe HDL actually removes excess cholesterol from plaques and so slows their growth.

An HDL level above 60 is considered ideal; if your HDL level is below 40 you should discuss with your doctor ways of raising it.

Increase your HDL naturally

There are a number of safe,natural ways that have been shown to increase HDL levels in the body without using medication:

Increase your physical activity

Scientific studies have proven that aerobic exercise raises levels of HDL-cholesterol and may also reduce levels of LDLs. Exercise obviously also has other benefits for the heart, strengthening the heart muscle, promoting weight loss, and lowering blood pressure. It does not need to be vigorous exercise - a daily half-hour walk is helpful.

Niacin

Niacin (vitamin B3) is important to the production of fats in the human body and changes LDL and triglycerides in a positive way. Recent studies have shown that Niacin can increase HDL by 25%-30%, as well as lowering LDLby 10-15%.

The best natural sources of Niacin are nuts and dried beans. Meat sources include liver, poultry and fish. Niacin is also available as a supplement.

Policosanol, a sugar cane extract

Policosanol is a mixture of compounds derived from the waxy portion of sugar cane. In a randomized, double-blind study done at the National Center for Scientific Research, in Havana, Cuba, investigators found that a daily intake of 20 mg of policosanol lowered LDL-cholesterol by 27% and total cholesterol by 15% while HDL-cholesterol increased by 17% over a period of 24 weeks. Policosanol also lowered triglyceride levels by 12%.

Alcohol in Moderation

Drinking alcohol in moderate amounts has been shown to increase your HDL cholesterol levels.

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