Not all cholesterol is bad--in fact, sometimes you want your reading to be high. But that only goes for HDL (high-density lipoprotein) cholesterol, often called the "good" cholesterol. High levels of HDL cholesterol have a protective effect against heart disease and heart attacks, says the American Heart Association, while low levels may increase your risk. Increased heart attack risk starts at HDL levels of 40 milligrams/deciliter (mg/dL) or lower, says the Mayo Clinic, and your goal should be 60 mg/dL or higher.
Step 1
Lose weight. You already know that being overweight is unhealthy--but it also lowers your HDL cholesterol levels. If you're overweight, set a goal of achieving a body weight that's healthy for your height. And if you're already at a healthy body weight, find a healthy menu and exercise program to keep you there.
Step 2
Exercise regularly. Regular exercise will not only help you to lower LDL, or "bad" cholesterol levels, but it will also help you boost your low HDL cholesterol. For the maximum effect, the Mayo Clinic suggests exercising at a brisk pace at least five days a week for at least 30 minutes per session. Aerobic exercise--which speeds up your heart rate--is the best option, so choose something like running, biking, walking, swimming or playing a sport like tennis or basketball.
Step 3
Quit smoking and limit alcohol consumption. These unhealthy habits take a toll on your good cholesterol levels, so if you're a smoker, you need to quit to help boost your HDL cholesterol. Avoid smoking for good health and to maintain healthy cholesterol levels. Too much alcohol can also lower HDL cholesterol levels, says the Mayo Clinic, so it's best to limit your consumption--one daily drink for women and two for men, and no more.
Step 4
Eat fat--the healthy kind. Not all fats are bad for you--there are actually some heart-healthy fats, according to the Mayo Clinic. Stick to unsaturated fats (monounsaturated or polyunsaturated) and foods rich in omega-3 fatty acids to boost HDL cholesterol levels. Olive oil, peanut and canola oils, fish and nuts are all good choices for healthy fats to raise HDL levels.
Step 5
Take supplements. The Mayo Clinic suggests that some different supplements can help you to increase low levels of HDL cholesterol. Consider taking plant sterol, flaxseed or omega-3 fatty acid supplements. Check first with your doctor first to make sure that they don't interact with any medications you are taking.
Tips and Warnings
- These healthy lifestyle changes will not only increase good cholesterol levels, but also help to lower bad cholesterol levels--reducing your risk of heart disease even more.
- Talk to your doctor about taking medications to control your cholesterol levels and manage your risk of heart disease.
Things You'll Need
- Olive, peanut or canola oils
- Nuts
- Fish
- Dietary supplements
