There are two types of cholesterol: good and bad. HDL, or high-density lipoprotein cholesterol, is considered "good," as it offers protective benefits for the heart. LDL, or low-density lipoprotein, is considered "bad," as it is a detriment to heart health and can increase the risk of heart attack and stroke. For better heart health, it's a good idea to raise HDL cholesterol levels if they're low--ideally, you want your levels to be at 60 mg/dL or higher, says the Mayo Clinic.
Step 1
Stop bad habits. Smoking has a big impact on cholesterol, according to the Mayo Clinic, and can actually lower levels of HDL cholesterol and even reduce its positive effects on health. Quitting smoking can naturally boost good cholesterol levels in your body and improve overall health. Excessive alcohol consumption can also lower HDL, so it's best to consume it only in moderation--a limit of one daily drink for women and two for men, the Mayo Clinic says.
Step 2
Opt for heart-healthy fat. Saturated and trans fats are unhealthy fats that clog arteries and boost LDL cholesterol levels--and lower HDL. Naturally boost HDL levels with healthier unsaturated fats. Foods rich in omega-3 fatty acids are also known to raise HDL levels and improve heart health overall. Choose canola, olive and peanut oils, fish and nuts, the Mayo Clinic says.
Step 3
Get healthy. In addition to dietary changes, it's important to get plenty of regular exercise and slim down to a healthy body weight. Regular aerobic exercise (anything that gets your heart rate up) is a great way to increase good cholesterol production. Mayo suggests moderate to vigorous exercise for 30 minutes on at least five days of the week. This will help with weight loss--which is important for healthy cholesterol. Too many pounds can lower HDL cholesterol levels, but weight loss can naturally encourage an increase in HDL cholesterol.
Step 4
Take niacin. This B vitamin is prescribed to increase HDL cholesterol levels, and may be recommended for patients who can't increase good cholesterol through natural methods and lifestyle changes. According to the Mayo Clinic, it can boost HDL cholesterol by as much as 30 percent.
Tips and Warnings
- Make sure to lower LDL cholesterol levels in addition to boosting HDL cholesterol--these lifestyle changes will also help bring down "bad" cholesterol.
- Keep both cholesterol levels healthy to reduce the risk of heart disease and serious complications such as heart attack.
Things You'll Need
- Healthy cooking oils
- Fish
- Nuts
- Niacin
