High-density lipoproteins, or HDL, move through your bloodstream, collecting excess cholesterol and moving it to your liver where it can be transported out of the body. Because cholesterol build-up in the blood can significantly increase your risk of heart disease, HDL plays an important role in your body's overall health. HDL may also help prevent inflammation and clotting in your cardiovascular system. Men and women should try to keep their blood HDL levels higher than 60 mg/dL.
Diet
Step 1
Avoid bad fats. The trans fats and saturated fats you find in fried foods, snack foods, butters and spreads increase your body's bad cholesterol at the expense of HDL.
Step 2
Eat more monounsaturated fats, such as olive oil and peanut oil. These fats help to increase the HDL in your blood.
Step 3
Drink alcohol in moderation. According to the Mayo Clinic, moderate alcohol consumption---about a drink per day---may help increase HDL levels.
Lifestyle
Step 1
Exercise regularly. Try to get at least 30 minutes of aerobic exercise five times a week. Good options for aerobic workouts include running, walking, swimming and any other activity that gets your heart pumping. If you're a fairly sedentary person, two months of regular exercise can increase your HDL levels by about five percent, according to the Mayo Clinic.
Step 2
Start a weight loss plan if you're overweight. Maintaining a healthy body weight is one of the best ways to improve your HDL levels, and even a little weight loss progress can have big benefits. According to the Mayo Clinic, every time you lose two pounds, your HDL increases by about .35 mg/dL.
Step 3
Stop smoking. Not only does smoking decrease your HDL level, it also affects the HDL in your bloodstream, making it less effective. Cut out cigarettes and you can increase your HDL levels by as much as 10 percent.
Tips and Warnings
- Keep in mind that increasing your HDL will increase your total blood cholesterol. As long as you have a healthy ratio of HDL to LDL, don't worry too much about your total number. If you're worried about your cholesterol levels, talk to your doctor about medication to raise HDL.
- If you don't drink alcohol, don't start drinking to get the HDL effects and don't drink more than a glass a day. Too much alcohol is associated with other health risks.
