Not all cholesterol is bad for your health. Indeed, cholesterol plays an important role in health by helping cell creation. Too much cholesterol in your blood, however, can lead to atherosclerosis, a build-up of plaque in arteries that restricts blood flow. High-density lipoproteins, or the "good" form of cholesterol, may help prevent this blockage, according to the American Heart Association. While there are no proven ways to raise HDL levels with diet, the Mayo Clinic and other health organizations and agencies recommend eating several foods that may increase your HDL, as well as aerobic exercise. Consult your doctor if you are concerned about your cholesterol levels, and before beginning any new diet or exercise regimen.
Change Your Diet
Preliminary studies on some foods show promise in raising HDL numbers. For example, a University of Scranton study, funded by the U.S. Cranberry Institute, found men who drank cranberry juice daily had higher levels of HDL in their blood. Eating more monounsaturated and polyunsaturated fats and reducing saturated and trans fats can help improve HDL levels, the Mayo Clinic reports. Eating nuts and cold-water fish can also improve the ratio of low-density lipoproteins to HDL in your blood.
Stop Smoking
The Mayo Clinic recommends stopping smoking, which can raise your HDL level by 10 percent.
Lose Weight
Being overweight lowers HDL numbers, according to the Mayo Clinic. A decrease in weight of only several pounds can raise your HDL levels.
Drink Alcohol
Drinking alcohol can raise HDL levels, the Mayo Clinic reports. However, excess alcohol consumption brings with it enough negative health affects that the clinic suggests drinking only in moderation, and does not recommend starting to drink alcohol to improve HDL levels if you don't currently drink.
Exercise
Aerobic exercise can begin to raise HDL levels by 5 percent within two months of beginning your workouts, the Mayo Clinic explains. Exercise at a brisk pace five times per week for 30 minutes for maximum benefit.
