Fruits and green vegetables are the best foods for raising the level of HDL—the good cholesterol which is responsible for disposing cholesterol through the liver. Increase your HDL levels: Giving up cigarettes isn’t easy, but it can be done.According to Mushtaq, quitting cold turkey is the most effective method. One could say that even the bigger increase from 213 to 248 is not that impressive in percentage terms, approximately 16 percent. HDL cholesterol is the good form of cholesterol that transports excess cholesterol out of the arteries, but certain lifestyle factors can cause it to drop. I would recommend taking measures to raise his HDL. ... TheHealthSite.com is India's largest health site with more than 40 lakh unique visitors per month… University of Scranton scientists found that volunteers who drank three 8-ounce glasses a day for a month increased their HDL-cholesterol levels by … Orange. Statins have only moderate effects on HDL cholesterol levels, raising them by 5 to 10 percent. But a growing body of data is causing scientists to question the “goodness” of raising HDL. Canadian researchers at the University of Western Ontario showed that drinking some glass of orange juice daily will increase HDL cholesterol levels by about 1/5. This is thanks to the bioflavnoid in orange named hesperidin. In estimating risk of heart attacks, every HDL point below normal is worth about 4 LDL points that is high. Examples of vigorous activity would be running 3-4 miles. ... (HDL) by 23 per cent in one month. HDL Cholesterol vs. LDL Cholesterol. The research is indisputable. Let us assume that he is an average adult with an average family history (one of his parents had coronary heart disease). Here are some natural ways to raise your HDL. A hike up a steep mountain, a heavy weight lifting workout. The longer you train and the more intense the activity the greater the rise in HDL … If you're just getting started or getting back on track, build stamina by progressing from five-, 10-, and 15-minute walks or workouts a … Primarily on the basis of epidemiologic data, an increase in HDL cholesterol by 1 mg per deciliter is associated with a 2 to 4 percent reduction in the risk of cardiovascular events. Reduce smoking and alcohol intake, which may lead into artery plaques and blockage. If you engage in one or both forms of activity for 30-60 minutes a day you can raise your HDL levels. Having high levels of HDL reduces your risk for both heart disease and stroke, which is why you want to get your cholesterol under control. 22. HDL is the liver’s helper and a very good one at that. And certainly, it’s vital for heart health to lower LDL levels. Average normal HDL for adult men is 45, for women is 55. Raise your HDL good cholesterol.” For years, that’s what doctors nationwide have advised their patients. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. Aerobic exercise for 120 minutes a week, such as a brisk walk, can increase your HDL cholesterol by 5 percent within a couple months, according to the Mayo Clinic. “Lower your LDL bad cholesterol. Get your cholesterol level checked at least every 5 months to maintain its balance. As we know, HDL cholesterol is the “good” cholesterol … Too much alcohol can cause weight gain, and might increase your blood pressure and triglyceride levels. However, HDL cholesterol does not go up significantly in response to sustained (e.g., multi-day) stress, it actually goes down, so the increases reported can be safely assumed to be chiefly due to LDL cholesterol. 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