Having low levels of HDL, or good cholesterol, in the blood puts you at higher risk for heart disease. Raising your HDL levels lowers your risk for this condition and there are a number of diet and lifestyle changes you can make to accomplish this, as well as medications that you can take.
Diet
The most important dietary component is overall calories, since weight loss can increase your HDL cholesterol if you are overweight. Limit consumption of saturated fat and avoid trans fats, making most of your fats the heart-healthy unsaturated fats. Calories from fat should make up 30 percent or less of your total calories. Consuming more whole grains and foods containing plant sterols may also make a difference, and drinking alcohol in moderation can be helpful for those who do not have liver problems or an addiction to alcohol.
Lifestyle
If you are a smoker and stop smoking, you can raise your HDL levels. Exercising more, ideally getting 30 minutes or more per day of vigorous exercise, also has beneficial effects on HDL levels. This exercise can also help you to achieve any necessary weight loss, further raising your good cholesterol.
Medications
Although diet and lifestyle changes can help you to achieve healthy HDL levels, your doctor may also recommend you take medication. The main types of medication that increase HDL levels are bile acid sequestrants, fibrates, niacin and statins. Niacin is the most effective single medication for this purpose, according to Johns Hopkins University, though a combination of medications may make the biggest difference in your HDL levels.
Considerations
HDL levels are not the only thing you need to be concerned with if you want to lower your risk for heart disease. Lowering your overall cholesterol, as well as your LDL cholesterol and triglycerides, is also important. However, the changes recommended for increasing your HDL are some of the same changes necessary to reduce these numbers.
Expert Insight
The Mayo Clinic recommends that you aim for HDL levels of 60 mg/dL or higher. HDL levels of 40 mg/dL or lower put you at increased risk of heart disease. If you don't know your cholesterol levels, get tested to see whether you should be making diet and lifestyle changes, or even taking medication, to improve them.
