There are two types of cholesterol present in your body, high-density lipoprotein and low-density lipoprotein. Cholesterol levels are measured in milligrams of cholesterol per deciliter of blood and LDL, which is considered to be bad, should be kept at levels under 100 mg/dL, according to the Mayo Clinic. HDL cholesterol is considered good and should ideally be kept above 60 mg/dL. In order to boost your HDL cholesterol levels you can modify your diet to lose weight and incorporate exercise into your daily routine. Consult with your primary doctor before making any changes to your lifestyle if you have an established medical condition or are taking medications.
Step 1
Drink a glass of purple grape juice at least three times per week. Purple grape juice has the capacity to significantly increase HDL cholesterol levels in your bloodstream, according to the American Heart Association.
Step 2
Eat a white or yellow raw onion per day to raise your HDL cholesterol levels by up to 30 percent, according to studies done by Dr. Victor Gurenwich, noted in the article "Ancient Remedies in Use Today," by Jeffrey Laign on the Life Extension Magazine's website.
Step 3
Drink at least 25 oz or 750 ml of freshly squeezed oranges to raise your HDL cholesterol level by 21 percent, according to a research study conducted by the Atherosclerosis Research Centre, University of Western Ontario and the Robarts Research Institute and published in the "American Journal of Clinical Nutrition" in November of 2000.
Step 4
Reduce the amount of trans fat and saturated fat in your diet, suggests the American Heart Association. Sources of high saturated fat include red meat and whole milk products, such as cheese and butter. Trans fat is prevalent in processed foods and junk foods such as chips and pastries.
Step 5
Consume macadamia nuts. According to a study done by the University of Newcastle School of Health Sciences and published by the United States Library of Medicine, HDL cholesterol levels can increase by 7.9 percent when macadamia nuts are incorporated into your diet.
Step 6
Incorporate aerobic exercise into your daily life, such as running, brisk walking, swimming and playing sports. This will help you lose weight and will also bring oxygen to all parts of your body as it lowers your LDL cholesterol levels and encourages the raising of HDL cholesterol levels, notes the American Heart Association.
