Cholesterol is a required substance in the body. There are two types of cholesterol, LDL, or the "bad" cholesterol, and HDL, or the "good" cholesterol. When a patient is diagnosed with high cholesterol, his doctor will want him to lower his LDL and increase his HDL. There are many ways to increase HDL including exercise, quitting smoking and diet changes.
Step 1
Cook items in olive oil instead of partially hydrogenated vegetable oil. Frying foods is not recommended, but when a recipe calls vegetable oil, substituting olive oil will be a step toward increasing HDL.
Step 2
Drink alcohol in moderation. According to the Mayo Clinic, moderate alcohol intake has been shown to raise HDL levels. However, alcohol does not lower LDL levels, and excessive alcohol consumption has been shown to increase triglycerides.
Step 3
Eat avocados and nuts. Both avocados and nuts (for people who are not allergic) can help raise HDL levels.
Step 4
Eat fatty fish at least two times a week. Good examples of fatty fish include salmon, mackerel and albacore tuna. Fatty fish is a good source of omega-3 fatty acids, which can help raise your HDL levels. Other foods containing omega 3 include soy and green leafy vegetables.
Tips and Warnings
- Your doctor may be able to prescribe medication to help raise your HDL levels. Exercising regularly is a great way to increase HDL and lose weight. Losing weight will also help increase HDL. Quit smoking if you smoke. The removal of tobacco smoke can help raise HDL levels in patients with a history of smoking.
