HDL, or high-density lipoprotein cholesterol, carries approximately one-fourth to one-third of blood cholesterol, according to the American Heart Association. Doctors consider your HDL cholesterol your "good" cholesterol, as it helps transport your LDL, or "bad" cholesterol, away from the arteries and out of your body. This reduces your risk of stroke and heart attack. When HDL levels are 40 milligrams per deciliter, or mg/dL or lower, however, they are ineffective and may actually increase your risk of suffering from these conditions. To prevent this from happening, it is necessary to take steps to increase these levels to a healthy range--at least 60 mg/dL.
Step 1
Quit smoking. Smoking increases your HDL level as much as 10 percent, according to MayoClinic.com. When you quit this habit, your levels increase. To help you quit, speak to your doctor about the various options and products on the market, and join a support group if necessary.
Step 2
Enjoy a drink or two each day. A woman can safely enjoy one alcoholic drink a day, while a man can enjoy two. MayoClinic.com states that in these amounts, alcohol may actually have a positive effect on HDL levels, increasing them.
Step 3
Talk to your doctor about dieting. If your are overweight, even by five or 10 pounds, it can lower your HDL levels, as MayoClinic.com explains. The site adds that for every six pounds you lose, you may increase your HDL by as much as 1 mg/dL. A doctor or registered dietitian can help you devise a healthy eating plan.
Step 4
Exercise more. Regular aerobic exercise, exercise that increases your heart rate, can increase your HDL level by as much as 5 percent within months if you have been sedentary otherwise. MayoClinic.com states that the best way to accomplish this is to take a brisk walk for 30 minutes a day, five days a week. You should always speak to your doctor before beginning an exercise routine, however.
Step 5
Eat a healthier diet. Eating a healthy diet means reducing the number the number of fats you consume. Your total dietary fat consumption should range from 25 to 35 percent of your total daily calories, with 7 percent coming from saturated fats.
