HOW TO RAISE GOOD HDL CHOLESTEROLGabe Mirkin, M.D.If your good HDL cholesterol is below 35, you are at increased risk for heart attacks. You can reduce chances of suffering a heart attack by two percent for every mg/dl rise in HDL.To raise HDL cholesterol, run at least seven miles a week or burn at least 1200 calories with exercise per week. [Go to http://primusweb.com/fitnesspartner/jumpsite/calculat.htm to use the activity calorie calculator for exercises you complete during the week.] Lose weight. For every pound of fat lost, expect a one percent rise in HDL (1). Exercise before you eat fat. A study at the University of Missouri shows that exercising regularly before eating high-fat meals raises HDL cholesterol considerably (2). Exercise stimulates the fat-clearing enzyme, lipoprotein lipase, which drops triglycerides to produce more HDL cholesterol. Don't smoke. A study at Vanderbilt University showed that within just one week of quitting smoking, HDL levels increased by seven points. Avoid refined carbohydrates -- sugar, flour, white rice and milled corn. Foods that cause a spike in blood sugar drop your HDL cholesterol. You raise HDL by exercising and avoiding refined carbohydrates. 1) Peter Kokkinos, a clinical exercise physiologist at Georgetown University who observed the effect in 3,000 men. 2) Tom Thomas, at the U of MissouriTaken from drmirkin.com

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