High-density lipoproteins, or HDL, are often called the "good" cholesterol because they collect excess circulating cholesterol from the blood and return it to the liver for disposal. Through this action, HDL lowers levels of bad cholesterol in the body and protects the cardiovascular system. HDL may also have antioxidant, anti-clotting and anti-inflammatory effects, according to the Mayo Clinic.
Lose Weight
Losing just two lbs causes a measurable rise in HDL cholesterol levels, according to Johns Hopkins Medicine, with the greatest benefits associated with weight loss around the waist. The Mayo Clinic recommends increasing your physical activity level and choosing healthful foods to lose weight gradually and safely.
Less Fat, More Fiber
Saturated and trans fats both decrease levels of HDL and increase levels of LDL, the "bad" cholesterol. Limiting your intake of these fats while increasing your daily intake of unsaturated fats, such as canola and olive oils, may raise HDL levels and help to control total cholesterol. The University of Massachusetts Medical School warns that very low fat diets will decrease HDL cholesterol and should therefore be avoided. A high fiber diet may also boost HDL levels. Foods rich in soluble fiber include nuts, grains, vegetables and fruits.
Exercise More
Engaging in 30 or more minutes of moderate-intensity physical activity on most days will raise HDL cholesterol by as much as 9 percent. Walking, jogging, dancing and skiing are examples of moderate-intensity exercise. Johns Hopkins Medicine states that strength training and short, intense sessions of aerobic exercise also will raise HDL levels.
Take Medication
Most cholesterol medications work by lowering levels of LDL, but many of these medications also may help to boost HDL levels, according to the Mayo Clinic. Prescription niacin, statins, and fibrates are the most commonly prescribed treatments for high cholesterol.
Try Supplements
Taking niacin, or vitamin B-3, supplements may help to elevate levels of HDL by as much as 35 percent, according to the Mayo Clinic. The beneficial effects of niacin are seen even in those without high levels of LDL, which makes the supplement an important preventative tool for cholesterol control, as well as a treatment for low HDL and high LDL. Omega-3 fatty acids, whether obtained through dietary sources or supplements, can also help raise HDL levels, according to the University of Massachusetts Medical School.
Stop Smoking
Stopping smoking can raise HDL levels by four points, according to Dr. Rob Danoff at MSN Health and Fitness. The American Heart Association states that tobacco use is a major risk factor for high cholesterol and heart disease, and that the beneficial effects of quitting smoking occur rapidly after tobacco use is discontinued.
References
- Mayo Clinic: HDL cholesterol: How to Boost Your 'Good' Cholesterol
- MSN: Best Ways to Bump Up Your 'Good' Cholesterol
- University of Massachusetts Medical School: What You Can Do to Raise Your HDL, the GOOD Cholesterol (PDF)
- John Hopkins Medicine: Ways to Boost Your HDL Cholesterol
- Mayo Clinic: Niacin to Boost Your HDL, 'Good' Cholesterol
