How to Boost Good Cholesterol

Overview

Good cholesterol, officially known as high-density lipoprotein (HDL), is responsible for picking up excess cholesterol in the bloodstream and moving it to the liver, where it is processed to exit the body. Though many people worry about lowering their total cholesterol number, it is important to maintain a high level HDL---60 mg/dL or more---to keep the heart healthy. Without enough HDL, bad cholesterol builds up in the arteries, causing blockages that can lead to heart attacks and other cardiovascular problems down the road. If you are trying to boost your good cholesterol, there are several ways to do it.

Things to Do

Step 1

Exercise. Regular exercise is one of the best ways to increase HDL levels. While the recommendation is to get at least 30 minutes of aerobic exercise---such as jogging or biking---four or five times a week, any changes you can make to be more active and less sedentary can improve your HDL levels. Try parking farther from your destination or taking the stairs at work to get started.

Step 2

Order the fish. The Omega-3 fatty acids in cold-water fish, such salmon, tuna and mackerel, help improve HDL levels. Try substituting fish for beef or chicken two or three times a week.

Step 3

Eat your Omega-3s. Include non-fish sources of Omega-3 fatty acids on your plate several times a week to boost good cholesterol. Snack on walnuts, substitute tofu or tempeh for chicken in your next stir-fry or sprinkle a little ground flaxseed in your morning smoothie.

Step 4

Have a glass of wine. Moderate alcohol consumption can increase your body's HDL level. Don't overdo the drinking, though, or you'll lose the heart healthy benefits. Limit your consumption to one glass per day.

Step 5

Eat a plum. Purple-skinned fruits, including plums, pluots, acacia berries and cranberries, may help increase HDL.