Raising HDL

I found this article on tips of how to raise HDL, the "good chlolesterol".

http://heartdisease.about.com/cs/cholesterol/a/raiseHDL.htm

I'm writing down the summary, from what I learned.

HDL stands for high-density lipoprotein. It is the "good chlolesterol" that we need in our blood. The more good chlolesterol in our blood, the better. HDL is known to "clean" our blood vessels, bring the excess chlolesterol to the liver to process. The normal level should be above 40 mg/dL. Aim for 60 mg/dL.

How do we increase our HDL levels?

1. Aerobic exercise.
Walking, jogging, bike riding, anything that makes your body move and become active. From what I am reading, 30 minutes a day, 5 days a week is recommended. And 30 minutes a day can be broken down into 10 minute increments.

2. Lose weight
Aim to be on your normal weight bracket. This depends on your height. For a 5'9" person, ideal weight is between 130 - 168 lbs. Here's something I checked on a BMI chart dial that we have here at home. The healthy weight range depends on the height. Under the range, and you are underweight. Over the range, you are considered overweight.

5'3" -> 106 - 140 lbs
5'4" -> 108 - 145 lbs
5'5" -> 112 - 150 lbs
5'6" -> 115 - 154 lbs
5'7" -> 120 - 160 lbs
5'8" -> 125 - 164 lbs
5'9" -> 130 - 168 lbs
5'10" -> 132 - 176 lbs
5'11" -> 135 - 180 lbs
6'0" -> 138 - 184 lbs


3. Minimize the transfatty acids.

4. Do not smoke.

5. Drink alcohol moderately.
One to two drinks a day. Beer drinkers, one to two bottles a day?

6. Increase monounsaturated fats in diet.
Canola oil, avocado oil, olive oil, fats found in peanut butter.

7. Eat food with lots of fiber.
Fruits, vegetable, oats.

8. Omega-3 fatty acids are good.
Fish like salmon has lots of omega-3.