The term cholesterol encompasses two forms in your body: high-density lipoprotein and low-density lipoprotein. The low-density version, known as LDL, contributes to heart disease by creating excess plaque on the arteries and impeding blood flow. The high-density version, HDL, has beneficial effects and helps to reduce LDL levels in the body. For this reason, HDL cholesterol is often called the "good" form of cholesterol because of its ability to reduce your heart disease risk. HDL cholesterol levels can be measured by a blood test; a desirable level for both men and women is 60 mg/dL or above.
Step 1
Get moving. Exercise helps you to maintain a healthy weight, which raises your HDL levels, according to Heart Healthy Living. Engaging in four, 30-minute exercise sessions per week can increase your HDL cholesterol levels by 5 percent. If you do not currently exercise, be sure to start slowly---walking, swimming or biking are low-impact ways to begin exercising again.
Step 2
Lose weight if you are overweight. For every 7 pounds of excess weight you lose, you increase your HDL cholesterol by 1 mg/dL, according to Harvard Women's Health Watch. By eating right and exercising, you can experience weight loss that boosts your heart health.
Step 3
Avoid foods that contain trans fats. Trans fats are added to products to extend their shelf life---you may find them in pre-packaged cakes, cookies and chips. Carefully read all food labels before consuming these HDL-lowering fats. Consuming even a small amount of trans fats can be harmful to your health.
Step 4
Consume foods high in omega-3 fatty acids, according to Heart Healthy Living. This nutrient is found in cold-water fish and is also found in soy milk, tofu, or fish oil supplements. Foods such as orange juice, milk, yogurt, or vegetable oil are sometime supplemented with omega-3 fatty acids. Omega-3s have heart-protective benefits that can increase HDL levels.
Tips and Warnings
- Discuss a prescription niacin supplement with your doctor. Niacin is associated with raising HDL levels. While it is available in over-the-counter supplements, prescription niacin is stronger, though it may interact with other drugs. If you smoke, quitting may raise your HDL levels by as much as 10 percent.
