High-density and low-density lipoproteins carry cholesterol through your blood. Low-density lipoproteins, known as "bad" cholesterol, can build up in your arteries and increase your risk of heart disease. High-density lipoproteins, the "good" cholesterol, absorb and process LDL cholesterol and can help lower your cholesterol levels, reducing your risk of heart disease. The foods you eat have a direct impact on your HDL and LDL cholesterol levels. Maintaining a healthy diet can help you increase your HDL cholesterol and lower your LDL cholesterol.
Step 1
Eat monounsaturated and polyunsaturated fats rather than saturated fats and trans fats. Unsaturated fats can increase HDL cholesterol in your blood and lower LDL cholesterol. Monounsaturated fat sources include nuts, avocados, olive oil and other oils such as canola, sunflower and vegetable oil. Polyunsaturated fat sources include salmon, trout, flaxseed, walnuts and soybean, corn, canola and safflower oil.
Step 2
Eat foods rich in niacin, a B vitamin that can increase HDL cholesterol in your body by 15 to 35 percent, according to MayoClinic.com. You can take niacin supplements or get niacin naturally from food sources. Good sources of niacin include lean meats, fish, poultry, eggs, dairy products, nuts and enriched cereals and grains.
Step 3
Limit your intake of carbohydrates. Carbohydrates can reduce the amount of HDL cholesterol in your body, according to the Centers for Disease Control and Prevention. When you do eat carbohydrates, choose high-fiber whole grains. These foods may help increase HDL cholesterol and lower LDL cholesterol, according to the CDC.
Step 4
Quit smoking. When you quit smoking, you can boost your HDL cholesterol levels by up to 10 percent, according to MayoClinic.com.
Step 5
Exercise regularly and maintain a healthy weight. You can increase your HDL cholesterol by about 1 mg by losing 6 lbs., according to MayoClinic.com. Regular aerobic exercise can also increase HDL cholesterol and reduce LDL cholesterol. Try to get at least 30 minutes of moderate to vigorous aerobic exercise five days a week.
Tips and Warnings
- Though research has indicated that moderate consumption of alcohol can increase HDL cholesterol, you should not start drinking for this reason alone, warns MayoClinic.com. Too much alcohol can have negative effects on cholesterol levels and other aspects of your health.
