HDL, known as "good" cholesterol, is a lipoprotein that gathers excess cholesterol from your blood and transports it to your liver for removal from the body. Higher levels of HDL mean lower levels of bad cholesterol. Knowing how to improve your HDL level is essential to cardiovascular health. When HDL levels fall below 40 milligrams per deciliter (mg/dL), the risk of cardiovascular disease increases. According to the Mayo Clinic, 60 mg/dL or higher is healthy for most people.
Step 1
Ask your doctor for a blood test to determine your baseline cholesterol levels. The National Institutes of Health states that HDL tests are important to calculate your risk of heart attack and stroke and to determine if dietary or lifestyle changes are needed to improve your HDL.
Step 2
Stop smoking as soon as possible. Smoking not only lowers HDL levels, but it also reduces the beneficial effects HDL has on the body. Quitting smoking may improve your HDL by as much as 10 percent.
Step 3
Control your weight. The Mayo Clinic states that HDL levels may increase about 1 mg/dL for every 6 pounds you lose.
Step 4
Exercise for at least 30 minutes, five times each week.
Step 5
Avoid eating foods high in saturated and trans fats. These foods raise LDL levels, which is the "bad" cholesterol, and may decrease HDL levels.
Step 6
Increase your consumption of mono and polyunsaturated fats to increase your HDL levels and improve the anti-inflammatory effects of HDL on the body. Olive and canola oils, nuts and fish are good sources of healthy fats.
Step 7
Drink only moderate amounts of alcohol, or the equivalent of one drink a day for women and no more than two a day for men.
Step 8
Try a dietary supplement, with permission from your doctor. The Mayo Clinic states that plant sterols, omega-3 fatty acids, and flaxseed oil may all help improve your HDL levels.
Step 9
Increase your daily fiber intake to lower LDL levels and improve your HDL to LDL ratio. Make certain you eat plenty of whole grains, vegetables and fruits every day.
Step 10
Take medications if dietary and lifestyle changes do not improve your HDL levels. Some drugs prescribed to lower LDL also help increase levels of HDL, including fibrates, statins and niacin.
Step 11
Avoid using hormonal medications that lower HDL levels. The American Heart Association warns that use of progesterone, testosterone, and anabolic steroids can significantly lower HDL. Estrogen may improve your HDL levels.
