While the word "cholesterol" typically carries a negative connotation, two kinds exist. HDL, known as the "good" cholesterol, helps reduce the risk of heart disease. It appears to benefit the body by helping remove LDL or the "bad" cholesterol from the artery walls and transport it out of the body. If you have low levels of HDL, you can do several things to increase levels. Lifestyle changes play the biggest role, but you might require medications as well. Ideally, both men and women should have an HDL reading of 60 mg/dl, meaning 60 milligrams of HDL cholesterol per deciliter of blood.
Step 1
Lose excess weight. MayoClinic.com explains that even modest weight loss can both raise HDL and lower LDL cholesterol levels. For every 6 lbs. you take off, you can increase HDL levels by 1 milligram per deciliter of blood. The University of Maryland Medical Center, or UMMC, advises a gradual weight loss--about 1 lb. a week.
Step 2
Exercise for at least 30 minutes at least five days a week, recommends the UMMC. Brisk exercise that increases your heart rate will offer optimal benefits. Within two months of a regular program, you can improve HDL levels by 5 percent.
Step 3
Decrease your intake of carbohydrates that cause large spikes in blood sugar and the release of insulin. Large amounts of insulin cause your body to store excess fat, which can raise levels of "bad" cholesterol and lower levels of "good" cholesterol. Problematic foods include white flour foods, cookies, cakes, candy, soda and other sugary items. Starchy carbohydrates, like potatoes and corn, as well as tropical fruits, like bananas, can also negatively impact blood sugar; these foods contain many beneficial nutrients, however. You do not need to completely avoid them; just keep servings small.
Step 4
Quit smoking to increase HDL levels by up to 10 percent. Talk to your doctor about cessation programs if you cannot quit on your own.
Step 5
Consume alcohol in moderation. Modest consumption has been linked to higher levels of HDL cholesterol. This means no more than two drinks a day for men and one for women. MayoClinic.com notes, however, that you should not begin drinking to improve HDL cholesterol if you do not currently consume alcohol.
Step 6
Limit fat intake to 25 to 35 percent of your daily caloric intake. Choose healthier fats linked to better heart health, such as the omega-3 fatty acids found in fatty fish, walnuts and flaxseed, olive oil and canola oil. Keep saturated fat to less than 7 percent of daily intake--the richest sources include full-fat dairy and meat.
Step 7
Talk to your doctor about natural supplements that might help raise HDL levels. The UMMC notes that fish oil supplements might raise HDL levels slightly. Policosanol, a mix of alcohols found in sugar cane and yams, has demonstrated the ability to increase HDL levels in studies conducted in South America and Cuba. Both fish oil and policosanol can increase the effects of blood-thinning medications.
