• Total Cholesterol - good if less than 200
• LDL - Lousy Fat - should be under 130
• HDL - Good Fat - best if over 60
• Triglycerides - Other fat - normal between 90 -150

My HDL is 43 and it should be more than 60 and I have every intention raising this number.  HDL helps to remove the bad fat from your body and I want the bad fat gone.  There seems to be a connection with low HDL and high triglycerides, a combination that means increased heart risk.  Obviously, this is not what I want.  The nurse who administered the screening test at my job told me to check the internet to figure out what to do.  Here's what I learned to help me start my new plan.

• Aerobic exercise - increased exercise helps to increase HDL.  (I already exercise a significant amount.)
• Lose weight - excess weight may result in a decreased HDL.  (OK, I have a few pounds to lose.  I didn't think that it was so much to make a difference in my numbers.)
• Stop smoking - The unhealthy smoking habit reduces HDL.  (I don't smoke.  Well, I do occasionally get some second hand smoke.  I don't think that is enough to change my HDL.)
• Cut out the trans fatty acids - Those saturated fats are artery clogging suppress HDL growth.  (I don't eat much in this category.  I have focused on reducing fats and good fats.)
• Alcohol- Not discussed much, but a drink a day may actually help raise your HDL.  (I don't plan on adding a daily drink to my plan.)
• Increase the mono unsaturated fats in your diet - You need to have a have above a minimum level of fat in your diet.  Too little fat can have a negative impact.  (Perhaps, I don't have enough fat.  My diet may actually be a too low-fat diet.)
• Add soluble fiber to your diet - Fiber will help to increase your HDL and helps to remove bad fat from your system.  (Our diets require 25 grams of fiber a day.  If not paying attention and counting the grams, you could easily miss out.  I may have been missing out.)
• Lowering the triglyceride level can help to improve the HDL cholesterol level -  I'm not really sure how I can accomplish this and I my triglyceride level is already low.

With all this information, I've created my plan of action.  I'm going to eat more fiber rich foods, increase my healthy fat intake and up the exercise.  (Really, I'm upping the exercise more for the anticipated weight loss and the increased HDL will be a benefit.)

So far this week, I've taken my vitamins, fiber pills, fish oil pills and iron everyday.  I made sure to get at least two servings of fish this week.  I've had kippered snacks, sardines and tuna.  Flax seed was added to my home-made smoothies.  High fiber protein bars were a frequent snack. 

The nurse told me that it takes awhile to increase my HDL.  I hope I can do it in a month.  I should have my blood tested again by then.  I don't think I mentioned that I'm a little anemic too.  Another challenge for me to overcome.  More on that later.