HDL stands for high-density lipoprotein, which is the healthy portion of your total cholesterol ratio. The other part is LDL, which stands for low density lipoprotein. Your HDL level is the number that you want to be high, and your LDL should be low. According to the American Heart association, your HDL level should be 60 mg/dL or higher. If you are looking to increase your HDL, you can take a natural approach.
Step 1
Give up smoking. Smoking is a habit that can lead to an addiction because of the nicotine that is present in cigarettes. This habit is already known for the damage it can do to your lungs, but it can also lower your HDL levels.
Step 2
Get physically active. Exercise can help improve flexibility, brain capacity and circulation, and it can strengthen your muscles and bones. It can also help improve your HDL cholesterol. According to the Mayo Clinic, within 2 months of starting frequent aerobic exercise, you can raise your HDL levels by 5 percent. Aim for 30 minutes of exercise on most days of the week. Examples of exercise include running, biking, swimming, elliptical training, dancing, fast-paced walking and cardio kickboxing.
Step 3
Reduce your weight. Excess weight can increase your risk factors for chronic conditions, and it can also lower your HDL levels. If you have some extra pounds to give up, reduce your daily intake by 500 calories. This can lower your weight by 1 pound a week, being that it takes a 3500-calorie reduction to lose a pound.
Step 4
Eliminate ill-advised foods. Foods that are high in saturated fats, trans fats and cholesterol should be eliminated from your diet. Examples of these include deep-fried foods, processed meats such as bacon and sausage, whole-fat dairy products, eggs and processed baked goods such as doughnuts, pastries, cakes and cookies. Also, when you buy packaged foods, avoid anything that contains hydrogenated or partially hydrogenated fats.
Step 5
Increase your intake of healthy fats. Olive oil is a type of monounsaturated fat, an essential fatty acid that is beneficial to your body. According to National Geographic News, olive oil resists oxidation and helps keep HDL levels up and LDL levels down. Add olive oil to your salads, use it to cook with and have some olives for a snack.
