Cholesterol moves through your body in a two-part process: Low-density lipoproteins, or LDL, pick up the cholesterol produced by your liver through your body and deposit it where it's needed. Then, high-density lipoproteins, or HDL, come along to collect any unused cholesterol so that it doesn't build up in your blood vessels. The higher your HDL levels, the less likely you are to have problems with cholesterol build-up. There are several sources to turn to when you want to boost your HDL levels.
Regular Exercise
One of the best sources of HDL is regular exercise, according to the University of Massachusetts Medical School. Try to get at least 30 minutes of exercise most days of the week to reap the maximum HDL benefits. If you're overweight, a fitness program designed to help you shed pounds is even more important, since Johns Hopkins University reports that you can see as much as a .35 mg/dL increase in HDL with every pound you lose.
Fatty Fish
Eating fatty fish several times a week can also increase your body's HDL levels, according to the University of Massachusetts Medical School. The best option is to consume fish directly -- salmon, mackerel, sea bass, herring and sardines are all good options -- but the University of Massachusetts Medical School says fish oil supplements can have a similar effect if you take them for a longer period of time.
Moderate Alcohol Consumption
Though it's not a good idea for people who have liver problems, a personal history of alcohol addiction or a high triglyceride count to drink alcohol, moderate consumption of alcohol may improve your HDL levels. According to Johns Hopkins University, drinking one or two glasses of any type of alcohol per day can raise HDL levels by as much as 4 mg/dL.
Foods with Good Fat
Foods with high omega-3 fatty acid content are also good sources for boosting HDL, according to the University of Massachusetts Medical School. Walnuts, flax seed and flax seed oil, leafy green vegetables and soy products are all good sources of omega-3 fatty acids.
