Good cholesterol is known in the clinical setting as high density lipoprotein or HDL. Some experts believe that HDL removes excess cholesterol from arterial plaque, slowing its buildup, according to the American Heart Association. Raising this good cholesterol takes patience and a willingness to make lifestyle adjustments.
Step 1
Become more physically active. Use stairs instead of elevators, play a recreational sport and do dedicated cardiovascular exercise. Regular physical activity can help raise HDL levels and it is especially important for those with raised triglyceride or reduced HDL levels who are overweight, according to the National Heart Lung and Blood Institute. Aim for at least 30 minutes of activity every day of the week.
Step 2
Eat less calories to boost weight loss. For every 6 lbs. you lose, your HDL may increase by 1 mg/dL, according to the Mayo Clinic website. Reduce your daily intake by 500 calories and you will be able to lose about a pound of weight each week. Include foods in your diet that are high in nutrients like fruits, vegetables, whole grains and beans.
Step 3
Add foods to your diet that are high in omega-3 fatty acids. Inuit Eskimos, who get high amounts of omega-3 fatty acids from eating fatty fish, tend to have increased HDL cholesterol and decreased triglycerides, according to the University of Maryland Medical Center. Salmon, mackerel, herring, halibut and albacore tuna are high in omega-3s.
Step 4
Visit your local pharmacy to get over-the-counter niacin. Niacin is among the most effective and safe tools available for correction of low HDL, according to the Health Central website. Be aware that this is a supplement and it should be used as directed.
Step 5
Put down the cigarettes. Give up cigarette smoking and any other form of smoking that you do. Not only does smoking have an adverse effect on the health of your lunges, but it can also damage blood vessels near the heart and impact your HDL levels. Avoid dangerous secondhand smoke as well.
