Cholesterol is made up of low-density lipoprotein (LDL), which is your bad cholesterol, and high-density lipoprotein (HDL), which is your good cholesterol. According to the American Heart Association, an HDL cholesterol level of 60 mg/dL or higher gives some protection against heart disease. If you want to boost your HDL cholesterol levels, you can take several steps that involve conventional and natural methods.
Step 1
Decrease your caloric intake. Being overweight is a risk factor for many debilitating conditions such as high blood pressure, diabetes, arthritis and cancer. It can also cause your HDL levels to decrease while increasing your LDL levels. To lose weight and increase your good cholesterol, reduce your daily intake by 500 calories. This can lead to one pound per week of weight loss.
Step 2
Stop or avoid smoking. Smoking is known as an addictive habit that can cause damage to your lungs. It can also damage your blood vessels and lower your HDL levels. If you currently smoke, quit. If you do not smoke, then don't start. Also avoid the smoke from others as it is just as lethal.
Step 3
Add cold water fish to your diet. Cold water fish is high in omega-3 fatty acids, which are polyunsaturated fats. According to the University of Maryland Medical Center, eating fish that contains omega-3s can help increase your HDL levels. Examples of these fish include herring, mackerel, salmon, sardines, tuna and halibut. You can also find omega-3s in flaxseeds and walnuts.
Step 4
Increase your activity levels. When you are sedentary, you are prone to gain weight and also have lowered HDL levels. According to the Mayo Clinic, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise-healthy sedentary adults. Participate in at least 30 minutes of exercise five or more days a week at a moderate intensity. Examples of exercises you can do include running, swimming, biking, elliptical training, stair stepping and walking.
Step 5
Use a medication. Medications can be used in conjunction with your healthy lifestyle changes to lower your bad cholesterol while simultaneously increasing your good cholesterol. Fibrates, niacin and statins are all examples of these.
