Cholesterol is a type of fat produced in the liver naturally. Your body needs it for cell formation and the release of various hormones. High-density lipoprotein, or HDL, is one half of the total cholesterol ratio, and this is your good kind of cholesterol. According to the American Heart Association, an HDL level of 60 milligrams/deciliter or higher can give you some protection against heart disease. If your levels are low, there are several steps you can take to increase them.
Step 1
Lose excess weight. Being overweight is a contributor to many diseases like diabetes, arthritis and cancer. It can also cause your HDL levels to be lower. If you are over your normal weight range, cut back on your portion sizes to lose some extra pounds and increase your HDL. If you reduce your daily intake by 500 calories, you can lose 1 pound per week.
Step 2
Give up smoking. Smoking is a habit that causes damage to the lungs and it is also addictive due to nicotine. According to the Mayo Clinic, smoking lowers your HDL levels and increases your blood's tendency to clot. Quit smoking if you currently do, and do not start if you currently don't. Also avoid secondhand smoke, as well.
Step 3
Become more active. Exercise can help increase your range of motion, improve your coordination, give you stronger muscles and bones, and it can also help boost your HDL levels. Exercise five or more days a week at a moderate intensity. Examples of things you can do include running, weight training, hiking, biking, playing tennis or fast-paced walking.
Step 4
Avoid foods that are high in saturated fats, cholesterol and trans fats. These substances can be found in deep-fried foods, fast food, whole-fat dairy products, eggs, commercial baked goods, processed meats and packaged foods with hydrogenated or partially hydrogenated oils in them.
Step 5
Eat good fats. Mono and polyunsaturated fats are good for the body, and they can help increase HDL levels. Omega-3 fatty acids are a type of polyunsaturated fat that is beneficial. Foods that contain these include nuts, canola oil, olive oil and cold-water fish like salmon, herring, mackerel, sardines, halibut and tuna. Have fish for dinner twice a week, use olive oil on your salads and have half a handful of nuts for a midday snack.
Step 6
Take a medication. Your low-density lipoprotein (LDL) cholesterol is your bad kind, and you want to keep it low. Medications designed to lower your LDL levels can also be used to help boost your HDL. Examples of these include statins, fibrates and niacin.
