While it's true that a high total cholesterol level may increase your risk of cardiovascular disease, not all cholesterol is created equally. According to the Mayo Clinic, raising your high-density lipoprotein, or HDL--"good" cholesterol--can actually lower the risk of heart disease. HDL works by clearing your blood of the artery-clogging LDL, or "bad" cholesterol, and returning it to the liver for recycling. Luckily, a few simple lifestyle changes can raise the HDL levels in your body.
Step 1
Perform aerobic exercise for at least 30 minutes a day, five days per week, suggests the Mayo Clinic. Even performing a household chore can be beneficial, as long as it raises your heart rate. After two months of exercise, a formerly sedentary individual could expect to see a roughly 5 percent increase in HDL levels.
Step 2
Boost your intake of foods rich in omega-3 fatty acids. The University of Massachusetts Medical School explains that adding fatty fish, such as salmon or sea bass to your menu several times a week, can help raise HDL levels, as can other foods high in omega-3 fatty acids such as walnuts, leafy greens and ground flaxseed.
Step 3
Eat right and lose weight. Refined sugars and carbohydrates, such as processed white bread and cookies, actually suppress HDL production, according to the University of Massachusetts Medical School. Instead, eat a balanced diet rich in whole grains and vegetables, one that includes healthy fats, and try to lose any extra pounds. The Mayo Clinic explains that typically, the more weight you lose, the higher your HDL levels rise.
Step 4
Step away from the cigarettes. Along with their other adverse effects on health, cigarettes actually lower HDL levels. Quit smoking and expect to see your HDL rise by as much as 10 percent.
Step 5
Add a glass of red wine to your dinner. According to the Mayo Clinic, one drink a day may boost HDL levels. However, individuals with high triglycerides should avoid drinking.
Things You'll Need
- Fatty fish
- Red wine
- Leafy greens
- Whole grain foods
