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Having high cholesterol increases your chances of experiencing a heart attack significantly. There are two types of cholesterol – the good and the bad. “Good” cholesterol, also known as HDL cholesterol, keeps your arteries clear of the “bad” cholesterol, also known as LDL cholesterol. With some simple lifestyle changes, you can easily reduce your LDL levels while increasing your HDL levels, and gain long-term health benefits as well.
- Lose weight: You can increase your HDL just by losing 10 pounds. If you can achieve a Body Mass Index (BMI) of 25 or lower, you’ll have made considerable improvement to your HDL levels.
- Quit smoking and cut back on alcohol: Your HDL may jump as high as 4 points just by quitting smoking, and limiting your alcohol consumption to one drink per day for women and two per day for men can increase it by another 4 points.
- Exercise regularly: Increase your HDL levels by sticking to a regular routine of 20-30 minutes of moderately intense aerobic exercise.
- Watch what you eat: Try to eliminate saturated fats and trans fats. Avoid processed foods and focus on unsaturated fats such as olive oil or flaxseed oil. Simple carbohydrates like cakes and cookies should be avoided completely and replaced with a good source of fiber, like fruits and vegetables, and omega-3 fatty acids, like fish.
- Take your vitamins and supplements: Niacin, fibrates, and statins all play an important role in boosting your HDL levels.
Although it may take time to lose weight, starting to make lifestyle changes can help you lower your bad cholesterol and raise your good cholesterol even before you reach an ideal weight.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
