Good cholesterol is also known as HDL cholesterol. This good cholesterol helps reduce the amount of bad cholesterol, or LDL cholesterol, that is in a person's blood. Good cholesterol takes the bad cholesterol it finds in the blood to the liver to be broken down, according to MayoClinic.com. Through changes to your lifestyle and improvements in your diet, you can increase your good cholesterol levels.
Step 1
Avoid cigarette smoke. Regular exposure to cigarette smoke causes a person's good cholesterol levels to decrease. Kick the habit of smoking if you are a smoker. If you don't smoke, avoid being around smokers. The regular exposure to second-hand smoke can cause your good cholesterol levels to go down. If you live with someone who smokes, ask them to smoke outside of the house.
Step 2
Remove trans fats from your diet. The American Heart Association reports that by reducing the intake of trans fats, a person can cause their HDL cholesterol, or good cholesterol, to increase. Stop cooking with vegetable shortening or any other vegetable oils that are made with trans fat. Limit your fast food intake, many fast food products contain trans fats. Read product labels when buying sweets, cookies and crackers and only buy the ones that are free of trans fats.
Step 3
Switch to consuming only whole grains and avoid refined grains such as white breads, white pastas and white rice. According to Harvard Health Publications, refined carbohydrates, such as those found in white flour, can decrease your HDL cholesterol levels. Therefore, to increase HDL levels you have to avoid these products. Consume whole grain products in the form of pastas, crackers, breads, rice and flour. To ensure that you are eating whole grains instead of refined grains, look for whole grains or oats to be listed as the first ingredient on foods that offer whole grains.
Step 4
Exercise regularly. A commitment to a regular exercise routine can lower bad cholesterol levels while causing the good cholesterol levels to increase. Pick at least five days a week to exercise and stick with it. Exercise with friends or family members to help you remain committed. Achieve a total of 45 minutes of physical activity for five days each week.
Step 5
Lose weight. Being overweight, even slightly, can contribute to a decrease in your good cholesterol levels. Achieving and maintaining a healthy weight can cause your good cholesterol levels to increase, which will help reduce you bad cholesterol levels. Determine how much weight you need to lose. Make changes to your diet that will help you reduce your calorie intake by at least 500 calories per week. Increase the intensity of your exercise to induce more weight loss. Even slight improvements in your weight will positively affect your cholesterol levels.
