High-density lipoproteins, also called HDL, are your body's "good" cholesterol. HDL cholesterol functions to help clear low-density lipoproteins, also called LDL cholesterol, from your blood and carry them to your liver. LDL cholesterol breaks down in the liver and leaves your body through the process of waste elimination. According to MayClinic.com, if your HDL cholesterol level is below 60 mg per deciliter of blood, or 1.6 millimoles per liter of blood, both men and women should take steps to raise HDL cholesterol levels.
Diet and Nutrition
Step 1
Eat foods that the American Heart Association designates as "heart healthy."
Step 2
Read food labels and look for ingredients such as hydrogenated or partially hydrogenated vegetable oil that indicate the presence of this type of fat. Remove foods containing trans fats from your diet.
Step 3
Drink alcohol in moderation. According to Dr. Roger S. Blumenthal of the Johns Hopkins University, drinking 1 oz. of alcohol per day can raise HDL cholesterol an average of 4 mg per deciliter of blood.
Lifestyle Modifications
Step 1
Stop smoking. MayoClinic.com notes that by quitting smoking, you can raise HDL cholesterol levels an average of 10 percent.
Step 2
Start an aerobic exercise program. Perform regular aerobic exercise, such as walking, swimming, cycling or even raking leaves, for 30 minutes per day, five times per week to increase HDL cholesterol levels by 5 percent within two months, according to MayoClinic.com.
Step 3
Lose weight. Obesity encourages high LDL cholesterol and discourages HDL cholesterol blood levels. According to Blumenthal, for every 6 1/2 lbs. you lose, your HDL cholesterol can rise by 1 mg per deciliter of blood. Dr. Blumenthal also recommends that once you lose excess weight, keeping your weight stable, rather than fluctuating, will also help.
Drug Therapies
Step 1
Take niacin supplements. Niacin is part of the B vitamin family that, according to MayoClinic.com, can raise HDL cholesterol by 15 to 30 percent. Because your body requires high doses of niacin for it to be effective, MayoClinic.com recommends talking to your doctor so she can administer a prescription for niacin and monitor its effects.
Step 2
Take prescription fibrates, such as fenofibrate or gemifibrozol. Fibrates work by lowering blood fat levels, also called triglyderides, and raising HDL cholesterol, according to the American Heart Association.
Step 3
Take prescription statins, such as atorvastatin, fluvastatin or lovastatin to block the production of cholesterol and help your body reabsorb cholesterol buildup along artery walls.
Tips and Warnings
- According to the AHA, a heart healthy diet consists of a minimum of 4 1/2 cups of fruits and vegetables each day, two 3 1/2 oz. servings of an oily fish, such as salmon or trout per week, three 1 oz. servings of whole grains per day and four servings of nuts, legumes or seeds per week. In addition a heart healthy diet, limits sodium consumption to no more than 1,500 mg per day, sugar sweetened beverages to no more than 36 oz. per week, no more than two servings of processed meats, such as lunch meats per week and an overall saturated fat intake of less than 7 percent of your total food intake.
- See your doctor before beginning any program designed to raise HDL cholesterol.
