Not all cholesterols are created equal. In fact, the right kind of cholesterol can benefit your health. This type of cholesterol is known as high-density lipoproteins (HDL) cholesterol. HDL cholesterol is responsible for helping transport bad LDL cholesterol out of the bloodstream and back to the liver, so it can be eliminated from the body. Raising your HDL cholesterol can help decrease your chances of developing cardiovascular health problems such as heart disease, heart attack or stroke.
Step 1
Start an exercise routine. One of the best ways to raise your HDL cholesterol levels is to exercise regularly. According to the Mayo Clinic, those who exercise regularly can increase their HDL cholesterol by as much as 5 percent within two months. Aim for at least 30 minutes of moderate intensity exercise, five days a week.
Step 2
Eat foods that have positive effects on your HDL cholesterol levels. Choose monounsaturated and polyunsaturated fats, such as those found in nuts, flaxseed, oily fish (salmon, mackerel) and olive oil, can help raise your HDL levels. Use these fats to replace saturated and trans-fats, from sources such as fried foods, butter and fatty cuts of meat, which can raise your unhealthy LDL cholesterol levels.
Step 3
Maintain a healthy weight. Another way to increase your HDL cholesterol is keeping your body mass index (BMI) score at a healthy level. Your BMI gives you an average rating of your body fat composition, based off of your weight and height. If you are overweight, reducing your weight by even 5 lbs. can help increase your HDL cholesterol.
Step 4
Put out the cigarette. Smoking is one of the key ways that you can negatively affect your HDL cholesterol levels. Cigarette smoke also changes your HDL cholesterol at a chemical level, which makes it unable to function correctly.
