When you're thinking about raising your cholesterol levels, the only number you want to increase is high-density lipoprotein. More commonly known as HDL, this "good" form of cholesterol helps to rid the bloodstream of bad cholesterol such as low-density lipoprotein (LDL). This improves your cholesterol levels and can reduce your chances of heart disease, heart attack and stroke.
Step 1
Eliminate trans-fatty acids from your diet. When your diet includes trans fat--which can be found in many fried foods, chips, crackers, cookies and other baked goods--you're increasing your LDL levels while decreasing your HDL levels, according to the Mayo Clinic.
Step 2
Incorporate "healthy" fats into your diet. Polyunsaturated fats, monounsaturated fats and essential fatty acids can all help improve HDL levels. Look for these types of fats in oils (olive, canola, peanut and flaxseed), cold-water fish (salmon, tuna, mackerel and herring), nuts (walnuts, pistachios, pecans and almonds), vegetables (soybeans, scallops, olives and squash) and poultry.
Step 3
Drop excess weight. Although this may not sound like an effective method to increase HDL levels, weight loss can boost the amount of this lipoprotein in your bloodstream. According to the Mayo Clinic, every 2 lbs. lost in weight can increase the amount of HDL by 0.35 mg/dL.
Step 4
Get more exercise. Much like weight loss, exercise can increase the amount of "good" cholesterol in your body. Thirty minutes of moderate-intensity exercise five days a week, according to the Mayo Clinic, can increase your HDL levels by 5 percent in two months.
Step 5
Talk to your doctor about a supplement of niacin. This B vitamin can also increase HDL levels, so talk to your doctor about the appropriate dosage for your age, height, weight and cholesterol levels.
Step 6
Don't smoke (or quit if you do). Surprisingly, the nicotine and other chemicals in tobacco can lower your HDL levels. If you do smoke and quit, you can see more than a 10 percent increase in this "good" cholesterol.
Tips and Warnings
- An HDL cholesterol level of over 60 milligrams per deciliter of blood (mg/dL) is desirable. With a standard lipid test, your doctor can discern the amount of this lipoprotein found in your bloodstream.
