Cholesterol is a substance in the body that is produced in the liver and used for cell formation and hormone release. It consists of low-density lipoprotein (LDL), which is bad cholesterol, and high-density lipoprotein (HDL), which is good cholesterol. If your HDL cholesterol is low and you want to raise it fast, you can do it by making some dietary adjustments and incorporating exercise into your daily life.
Step 1
Avoid the wrong foods. Foods that are high in saturated fat, cholesterol and trans fat should all be avoided. Examples of these are eggs, deep-fried foods, processed meats, high-fat dairy products and commercial-baked goods. Read ingredient labels, and avoid products that have hydrogenated or partially hydrogenated oils in them.
Step 2
Lose excess weight. Being overweight is a risk factor for many debilitating diseases like diabetes, arthritis, high blood pressure and cancer. It can also have a negative impact on your HDL levels. If you are overweight, decrease your daily intake by 500 calories to lose a pound a week.
Step 3
Eat more fish. Fish is high in protein, low in carbs, and some forms are high in fat. Cold water fish are an example of high-fat fish, but it is in the form of omega-3 fatty acids which are healthy. According to the University of Maryland Medical Center, eating fish that is high in omega-3 fats can help increase your HDL levels. Examples of these fish are salmon, mackerel, herring, sardines, tuna, halibut and lake trout.
Step 4
Get your daily exercise. According to the Mayo Clinic, frequent aerobic exercise can raise your HDL cholesterol by about 5 percent within 2 months of starting. Aerobic exercise involves the major muscle groups working repetitiously. This type of exercise can also promote weight loss and increase your lung capacity. Perform aerobic exercise at least 5 days a week at a moderate pace for a minimum of 30 minutes. Examples of things you can do include running, biking, hiking, elliptical training, stair climbing, jumping rope and playing tennis.
Step 5
Add more activity into your daily schedule. If you cannot exercise for 30 minutes consecutively, break it up into 10-minute sessions. Also, park farther away from your destinations, take the stairs instead of an elevator, and walk to local locations that you do not need to drive to such as the bank, post office or grocery store.
