HDL, also known as high-density lipoprotein or good cholesterol, is the kind of cholesterol you actually want to get more of. HDL helps protect your body against heart disease by removing bad cholesterol (also called LDL, or low-density lipoprotein) from your bloodstream and sending it to your liver, where it can be processed and removed from your body. Maintaining an HDL level of 60 mg/dL or higher reduces your risk of heart disease.
Step 1
Choose good fats, like heart-healthy omega-3 fatty acids (found in fish such as salmon and mackerel, as well as in nuts and flaxseed) and monounsaturated or polyunsaturated fats (found in olive oil, canola oil and peanut oil).
Step 2
Limit your intake of saturated fats to less than 7 percent of your daily calories. Foods to avoid include anything that's fried and anything made or served with butter and other spreads.
Step 3
Include more foods with niacin in your diet. According to the Mayo Clinic, niacin can increase your HDL levels by as much as 30 percent. Chicken, mackerel, beef and peanut butter are all good sources of niacin.
Step 4
Have a glass of wine with dinner. Too much alcohol is a bad thing for cardiovascular health, but moderate alcohol consumption can improve your HDL levels and the effectiveness of the HDL in your blood.
Step 5
If you need to lose weight, do it. For every 2 lbs. you lose, you can increase your HDL level by .35 mg/dL.
Step 6
Get a 30-minute aerobic workout four or five times a week, and you can increase your HDL by 5 to 10 percent. Try any activity that increases your heart rate, from running or jogging to biking to swimming and cycling.
Step 7
Stop smoking, which can seriously impact HDL levels. Avoiding cigarettes can raise your HDL level by 15 to 20 percent, as well as improving your overall cardiovascular health.
Step 8
Talk to your doctor about medications. There are several cholesterol medications that help raise HDL.
Tips and Warnings
- HDL is included in your total cholesterol count, so raising your HDL level can increase your total cholesterol number. If your total cholesterol number is high because of high levels of HDL, you probably don't need to worry. It's always a good idea to talk with your doctor about your particular cholesterol results.
- You should always check with your health care provider to ensure that you are healthy enough to start a diet or exercise program.
