High-density lipoproteins, or HDL cholesterol, are often referred to as "good" cholesterol because they round up excess "bad" low-density lipoproteins, or LDL cholesterol, from your bloodstream and transport them to the liver to be excreted from the body, MayoClinic.com explains. Dietary and lifestyle changes can help raise your HDL levels, lower your LDL and overall cholesterol levels and reduce your risk of heart disease. Ideally, men and women alike should have a HDL level of 60 milligrams per deciliter of blood.
Step 1
Lose weight. According to MayoClinic.com, you'll increase your HDL level by up to 1 mg/dL for every 6 pounds of weight you lose. Regular exercise can help you manage your weight while further raising HDL levels by 5 percent in as little as two months.
Step 2
Quit smoking to raise your HDL to the same level as a non-smoker within a few months, suggests the University of Maryland Medical Center. When you give up cigarettes, you also reduce your risk of several other respiratory diseases.
Step 3
Incorporate fatty fish, such as salmon, mackerel, halibut or sardines, into your diet several times per week. Cold-water fish, rich in essential omega-3 fatty acids, make a heart-healthy alternative to red meats.
Step 4
Enjoy alcohol in moderation, no more than one drink per day for women or two per day for men, suggests MayoClinic.com. While wine is most often associated with heart health, any type of alcohol can help raise your good cholesterol levels.
Step 5
Eat more healthful polyunsaturated fats. Following an ultra-low-fat diet may lower your bad cholesterol, but it will lower your good cholesterol as well. Include fatty fish, nuts, legumes or avocados to keep your cholesterol levels balanced, recommends the University of Massachusetts Medical School.
