Total cholesterol is based on two numbers: LDL and HDL. Your LDL is your bad cholesterol, and it stands for "low density lipoprotein." You want to try to maintain low numbers of this kind. Your HDL is your good cholesterol, and it stands for "high density lipoprotein." This is your good cholesterol and the American Heart Association recommends it should be 60 milligrams/deciliter or higher. If your HDL is below this number, there are several steps you can take to improve it.
Step 1
Give up the tobacco. Smoking is a habit that gives you a short-term boost of energy, then a relaxing feeling. But the long-term use of cigarettes can cause damage to your lungs, and it can also lower your HDL cholesterol. If you smoke, quit, and if you do not, then don't start.
Step 2
Increase your fat intake. This is not the fat that is found in deep-fried foods and commercially baked goods. That type of fat is saturated, and it can cause your cholesterol to become worse. The fat you should increase is mono and polyunsaturated. This is the good kind that can help increase your HDL levels. It can be found in olive and canola oil, nuts and cold-water fish like salmon, herring, mackerel, tuna and halibut. Eat fish twice a week, chop up some nuts, and put them into your salads and saute vegetables in olive oil.
Step 3
Reduce your caloric intake. Being overweight is a risk factor for high cholesterol and it can reduce your HDL levels. If you have some extra pounds to lose, cut your daily intake by 500 calories. This can lead to a pound of weight loss a week. According to the Mayo Clinic, for every 2 pounds you lose, your HDL cholesterol can raise by .35 milligrams/deciliter.
Step 4
Become more physically active. Exercise is known for its many benefits to the body such as increased range of motion, better joint function, improved circulation and lower risk for diseases. Exercise can also increase your HDL levels and facilitate weight loss. Aim for 30 minutes at least five days a week. Examples of things you can do include running, swimming, weight training, biking, elliptical training, stair stepping, rowing and brisk walking.
