Smoking
Cholesterol is composed of low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Your HDL is your good cholesterol, and according to the American Heart Association, a reading of 60 mg/dL or higher gives you some protection against heart disease. Smoking is a habit that can have a major impact on this number. Not only can it lower your HDL, but it can also raise your LDL, which is your bad cholesterol. If your HDL is low and you smoke, quit to help raise your HDL levels.
Exercise
Exercise is already known for the many benefits it can bring to the body, such as increased muscle strength, bone strength, better brain function, improved coordination and better circulation. But it can help improve your cholesterol levels, as well. According to the Mayo Clinic, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults two months after starting. You can get this benefit by doing 30 minutes of moderate intensity aerobic exercise on five or more days every week. Examples include running, biking, swimming, elliptical training, playing tennis or fast-paced walking. You can also do physically active chores around the house like raking leaves, cutting the grass, shoveling snow and stacking wood.
Weight
Being overweight can increase your risk for chronic conditions, it can put excess stress on your joints, and it can also cause your HDL levels to fall. To raise your HDL, lose some excess pounds. An effective way to lose one pound a week is by cutting your daily intake back by 500 calories. It takes a 3,500-calorie deficit to lose one pound.
Avoidance
Cholesterol is naturally made in the liver, but the food you eat can impact your levels, as well. In order to raise your HDL levels, eliminate foods that are high in saturated fat, trans fat and cholesterol. Examples of these include deep fried foods, processed meats, fast food, whole-fat dairy products, eggs and commercial baked goods. Be sure to read ingredient labels and avoid any foods that have hydrogenated or partially hydrogenated oils in them.
Omega-3
Omega-3 fatty acids are a type of polyunsaturated fat that is healthy for you. These fats cannot be produced by the body, but they are pivotal for proper functioning. According to the University of Maryland Medical Center, omega-3 fatty acids can help increase your HDL levels. You can find these fats in cold water fish like salmon, herring, mackerel, sardines, halibut, tuna and lake trout. You can also find omega-3s in walnuts and flax seeds.
Medications
Prescription medications can be taken in conjunction with lifestyle changes to improve your cholesterol. Statins, fibrates and niacin are all medications that are designed to lower LDL levels, but they can also be effective at raising HDL, as well.
