Hdl vs ldl

HDL values for men should range between 40-50 and for women between 50-60.As HDL is the good type of cholesterol that carries fat molecules towards the liver for metabolism.So it should be present in good amounts in your blood.It helps prevent heart diseases as well.Your cholesterol levels should be less than 200mg/dl and LDL levels less than 110.
You can increase your HDL Levels without increasing your weight and LDL levels by-
*Incorporating foods rich in omega 3 fatty acid-flaxseeds and flaxseed oil,salmon fish,olive oil,soya bean,walnuts,brazil nuts.
*Exercising daily for atleast 30 minutes.
*Add soluble fiber to your diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used.
*Other dietary means to increasing HDL. Cranberry juice has been shown to increase HDL levels.
*Stay away from alcohol and smoking,as it not only increases bad type of cholesterol but also reduces your good type of cholesterol,HDL.
*Reduce your consumption of trans fats.