To reduce your risk of heart conditions and stroke, you should focus on increasing your high-density lipoprotein, or "good" cholesterol and lowering your low-density lipoproetein cholesterol levels. MayoClinic.com notes a desirable level of HDL cholesterol is at least 60 mg/dL. Women who have lower levels than 50 mg/dL or men with less than 40 mg/dL are at risk.
Step 1
Lose weight if you're overweight. According to MayoClinic.com, your HDL cholesterol will increase about 1mg/dL for every 6 lbs. you lose.
Step 2
Exercise every day, even if it's taking a 30-minute walk. MayoClinic.com estimates you can increase your cholesterol by 5 percent in two months just by exercising regularly. Aerobic exercise, such as swimming, running or playing sports, are best, but any type of physical is better than being sedentary.
Step 3
Reduce the saturated and trans fat in your diet by eating less fatty meat and using vegetable oil instead of butter. Medical News Today recommends reducing the amount of saturated fats and trans fats you eat. Focus on healthy fats, such as olive oil, avocados, nuts and omega-3 fatty acids, found in fatty fish like sardines and salmon.
Step 4
Talk to your doctor about taking niacin supplements. Niaspan, a prescription form of niacin, seems to have fewer side effects than over-the-counter supplements, according to MayoClinic.com. If you also have high LDL cholesterol, your doctor might prescribe statins to help you achieve a better balance of HDL and LDL cholesterol.
