HDL cholesterol, known medically as high-density lipoproteins, comprises one-fourth to one-third of the blood cholesterol in the body, according to the American Heart Association. It is known as the good cholesterol because it carries excess amounts of bad cholesterol, or LDL, that build up in the arteries, thus reducing the risk of heart attack. The Mayo Clinic states that healthy levels of HDL are 60 mg/dl, the measurement of cholesterol in the blood. When less than 40 mg/dl in men or 50 mg/dl in women, the risk for heart disease increases.
Step 1
Increase your daily physical activity. Thomas H. Lee, M.D. Editor in Chief of Harvard Heart Letter recommends beginning with an increase in physical activity to increase HDL. The Mayo Clinic concurs, stating that a person who is ordinarily inactive can see as much as a five percent increase in their HDL levels within two months of beginning an aerobic exercise routine. This includes 30 minutes a day, five days a week of brisk exercise. People can choose from walking, cycling, running and swimming, or any activity that raises the heart rate. As always, people should speak with their doctor to ensure their regimen is safe for them.
Step 2
Begin a weight loss program. Extra pounds are unhealthy in more ways than one, and they have a negative impact on a person's HDL cholesterol. To increase these levels and reduce the risk of heart disease, the Mayo Clinic recommends making healthier food choices such as eating more fruits and vegetables. For every six pounds a person loses, he or she can increase his or her HDL by one mg/dl. Over time this adds up. Those who are severely overweight should speak to their doctor about a healthy eating plan.
Step 3
Choose healthier fats. While a healthy diet should contain some fat, limits need to be set. Fats should only account for between 25 and 35 percent of a healthy diet, according to the Mayo Clinic, with seven percent coming from saturated fats. These are animal fats found in red meats, high-fat dairy products and eggs. Good fats, such as monounsaturated and polyunsaturated fats, are found in olive and peanut oils and improve HDL cholesterol.
Step 4
Limit alcohol intake. Another recommendation from Thomas Lee is limiting alcohol intake. Doing so can increase levels of HDL. Lee states that women should consume no more than one drink a day, while men should limit their consumption to two drinks a day.
Step 5
Incorporate medication into the treatment plan. When lifestyle changes prove unsuccessful, medication may be added into the mix. Some, but not all, cholesterol medications prove useful for increasing a person's HDL cholesterol.
Fibrates such as gemfibrozil help increase HDL by an average of four mg/dl. Niacin is another medication doctors may prescribe, and its benefits are slightly higher, increasing levels by approximately seven mg/dl, according to Lee. Both are by prescription only and come with their own set of side effects.
