Cholesterol is a type of lipid which is an integral part of the membranes which surround cells, and is also used to make certain kinds of hormones. Unfortunately, it can also accumulate in the walls of arteries, resulting in atherosclerosis. People who have an increased risk of heart disease can lower their chance of having a heart attack or stroke by improving their cholesterol levels, which includes raising their HDL cholesterol.
Lipoproteins
Cholesterol is packaged along with other lipids and proteins into complexes called lipoproteins. There are several different kinds of lipoproteins, but the two most prominent ones are high-density lipoproteins and low-density lipoproteins, abbreviated HDL and LDL respectively. HDL is known as the "good" cholesterol and helps guard against atherosclerosis, whereas elevated LDL levels increase a person's risk of developing cardiovascular disease. The optimal blood levels of HDL are anything above 60 mg of HDL per mL of blood, the Mayo Clinic states.
Weight Loss and HDL
One way in which people can increase their HDL levels is by losing weight. Overweight people tend to have lower HDL levels; for every six pounds of excess weight that is lost, HDL can increase by 1 mg per dL of blood, according to the Mayo Clinic. Adopting an exercise program to lose weight can also aid in this regard, as not only will regular physical exercise aid in shedding excess pounds, but exercise on its own can increase HDL levels, the University of Massachusetts explains.
Fats and HDL
Fats are an important part of the diet, but the type and quantity of fats consumed can affect HDL levels. Hydrogenated fats, such as those found in margarine, reduce HDL levels and should be avoided by anyone looking to increase the amount of HDL cholesterol in the blood. Fats should make up no more than 35 percent of the calories in the diet, and a maximum of one-fifth of the fats should be saturated fats, the Mayo Clinic explains. Omega-3 fatty acids, on the other hand, are a type of unsaturated fat found in fish oil, soy protein and canola oil, which can increase HDL levels.
Alcohol
The regular consumption of moderate amounts of alcohol has also been linked to increased HDL levels. Drinking one or two alcoholic beverages each day can have a beneficial effect on a person's cholesterol levels. Drinking more than this, however, will result in poorer cholesterol levels, as the excess alcohol will be turned into triglycerides, which can lower HDL levels.
Medications
There are a number of different drugs which can be used to increase HDL levels. Niacin is the most effective medication for raising HDL, according to the Mayo Clinic, and can be purchased in both over-the-counter and prescription forms. Other prescription medications which can be used to increase HDL levels include statins and fibrates.
