While you may hear the word "cholesterol" and automatically think that it is bad, you have good cholesterol in your body. High-density lipoprotein, or HDL, is a cholesterol that carries protein that is necessary for your health. In fact, you may not even have enough of it. The American Heart Association urges those who have heart disease risk factors to make sure to get enough HDL through food, daily exercise and other means. If your doctor mentions that you should try and add cholesterol, you'll have a number of ways to do it.
Step 1
Eat more fish. Fish contain the essential fatty acid, Omega-3, which as been proven to raise HDL levels. When you substitute some low mercury fish as part of your weekly diet, a study published in a 1991 issue of "Metabolism," a medical journal, says that your HDL is selectively raised. You can eat fish, or even take fish oil pills for the same effects for those who don't like the taste of fish. Either way, Omega-3 fatty acids easily add cholesterol.
Step 2
Have a small daily drink of alcohol. While you shouldn't consume more than one alcoholic beverage per day, according to the American Heart Association, a glass of wine or other spirit has an immediate effect on raising healthy HDL cholesterol. Just remember to not indulge too much, as excessive drinking can lead to heart disease.
Step 3
Try soy protein as a way to raise HDl levels. "Prevention" health magazine recommends at least 26 grams of soy protein in the form of milk, tofu or textured vegetable protein to raise HDL levels. Two servings of soy protein per day can have a noticeable effect on low HDL levels, which is good to know if you need to add cholesterol.
Step 4
Quit smoking. The American Heart Association notes that as soon as you stop lighting up, you have an immediate effect on your good cholesterol being raised. That, along with all of the other benefits of quitting smoking should be enough to convince you to put the cigarette down.
Step 5
Get active. Exercising for 30 minutes daily to the point that your heart rate noticeably increases can raise your levels of HDL. Those who are at an acceptable weight for their height also have higher HDL levels, and exercising daily is a good way to maintain that perfect weight for the best health.
