Lipoproteins transport cholesterol through your body -- LDL and HDL. LDL makes up a majority of your body's cholesterol, however, is known as "bad" cholesterol because high levels buildup in the arteries, increasing your risk of heart disease. HDL absorbs cholesterol, carrying it to the liver, which excretes it from the body, reducing your risk of heart disease, explains the Centers of Disease Control and Prevention. When HDL levels are too low -- less than 50 mg/dL -- your risk of heart disease increases. For HDL to protect your heart, your HDL levels must be 60 mg/dL or higher.
Step 1
Drink a moderate amount of alcohol. Moderate amounts of alcohol can increase your HDL, according to MayoClinic.com. Moderation for men is two drinks per day, while women can enjoy one. Do not use this method if you have no interest in alcohol for the sole purpose of increasing HDL levels.
Step 2
Talk to your doctor about losing weight. Losing 6 lbs. can increase your HDL by 1 mg/dL. Losing weight can be difficult for some, however, if you view weight loss as a means of improving your health rather than dietary deprivation, it might be easier. Choose fruit over potato chips, try a new vegetable each week with dinner and replace soda with water. Over time, your weight will drop.
Step 3
Start exercising more frequently. The Cleveland Clinic explains aerobic exercise helps increase HDL levels. Begin slowly if a sedentary lifestyle is what you currently live. Take a walk for 10 minutes, rake leaves for 10 minutes and ride a bike for 10 minutes. Space these sessions throughout your day until you feel comfortable, gradually working up to 30 or 40 minute sessions, five days a week. MayoClinic.com adds within two months, you can increase your HDL by up to 5 percent.
Step 4
Talk to your doctor about a smoking cessation program. Quitting smoking can increase your HDL by up to 10 percent, according to MayoClinic.com. Make it easier on yourself, and use a smoking cessation product to ward off the cravings. Over-the-counter products are available, as are support groups and behavioral therapy. Speak to your doctor and decide what method might work best for you.
Step 5
Eat a healthier diet. Reducing the amount of fat you consume has a positive impact on your HDL cholesterol. Only 25 to 35 percent of your total daily calories should come from fats, both good and bad. Saturated fats, such as red meat, whole fat dairy and eggs, should account for 7 percent, trans fats like cookies, cakes and snack foods should comprise 1 percent and the remaining should come from good fats such as mono- and polyunsaturated fats. Sources include avocados, nuts, canola oil, olive oil and sunflower oil. Consider omega-3 fatty acids as well. The greatest source is fish such as tuna, cod, salmon and mackerel.
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