High density lipoprotein, or HDL, is known as "good" cholesterol because it prevents cholesterol from building up in your bloodstream and depositing on blood vessel walls. Low density lipoprotein, or "bad" cholesterol, comes from two sources: your liver, and the food you eat. Too much LDL and too little HDL can increase your risk for heart disease and stroke. The American Heart Association recommends that men strive for HDL cholesterol levels above 40, and recommends levels above 50 for women.
Fish
Eat fatty fish such as salmon, sardines, herring and sea bass several times per week. These fish contain omega-3 fatty acids, and can increase your HDL cholesterol. Many fish oil supplements also contain these heart-healthy fats, but they take longer to increase HDL than does direct fish consumption.
Unsaturated Fats
While saturated and trans fats raise LDL cholesterol and contribute to increased risk of heart disease, monounsaturated and polyunsaturated fats improve HDL cholesterol. These fats can be found in olive, peanut and other plant-based oils. You can include more of them in your diet by sauteing with them or using them as salad dressings.
Weight Loss
Losing even a few extra pounds increases HDL cholesterol. Your HDL increases approximately 1mg/dL for every 6 lbs. you lose. Some of the dietary changes that increase HDL also promote weight loss and so can provide dual benefit.
Physical Activity
Physical activity such as walking, biking, cycling and swimming can help increase HDL cholesterol within weeks. According to MayoClinic.com, within two months of starting an aerobic exercise program, HDL cholesterol in previously sedentary adults increases by 5 percent. While aerobic activity that raises your heart rate for at least 30 minutes five times per week is ideal, even increasing activity by walking up the stairs instead of taking an elevator can be helpful.
Alcohol
Drink red wine in moderation to raise HDL, as long as you don't have other health problems. If your triglyceride level is already high, or you have diabetes, alcohol can make symptoms worse. Heavy alcohol use also increases the risk of heart disease.
Quit Smoking
If you needed another reason to quit smoking, this is it: Quitting smoking can increase your HDL up to 10 percent. While quitting smoking is difficult, your chance of success is greater if you set a quit date, get a support system in place and discuss strategies with your physician.
Whole Grains
Whole grains, such as those found in whole-wheat breads and oatmeal, can decrease LDL cholesterol and increase HDL cholesterol. Substitute whole wheat bread for white bread and oatmeal for cereal to get more whole grains in your diet.
Decrease Refined Sugars
Products made with refined sugar -- like white bread, cookies, crackers and soda -- can depress HDL cholesterol levels. Don't go without snacks; just substitute healthier alternatives, such as water, fruit and unsalted nuts.
Medications
Doctors often recommend niacin, a B vitamin, to increase HDL cholesterol. It can have side effects, however, so it's important to discuss with your doctor whether the prescription or dietary supplement form is best for you. Statins, which are medications that block a substance that the liver uses to make cholesterol, primarily lower LDL cholesterol but may raise HDL as well.
Estrogen Replacement
Female hormones such as estrogen raise HDL cholesterol. For this reason, women's HDL is typically higher prior to menopause. However, estrogen replacement therapy carries many risks, so discuss them all with your physician.
