HDL -- high-density lipoprotein -- cholesterol is the good guy, carrying excess amounts of LDL -- low-density lipoprotein -- cholesterol away from your artery walls and out of your body. This reduces your risk of heart disease, but only when the levels are within a healthy range. For your HDL, this is 60 mg/dL or higher. When lower, your risk of developing heart disease increases, as the HDL loses its protective components when too low. You can increase your levels by making lifestyle changes and taking medication.
Step 1
Drink alcohol in moderation. Alcohol can increase your HDL; however, use caution: drinking more than the recommended amount can cause more harm than good. MayoClinic.com explains that moderation is one drink per day for a woman, and two drinks per day for a man.
Step 2
Increase your physical activity. Aerobic activity, such as brisk walking and rising a stationary bike, can increase your HDL. Begin slowly, working up to 30 to 40 minutes per day, five days a week. You can increase your levels approximately 5 percent within two months, according to MayoClinic.com.
Step 3
Lose excess weight. Extra pounds can decrease your HDL; for every 6 lbs. you lose, you can increase your HDL by 1 mg/dL. Make small changes each week, or talk to your doctor and ask him to devise a personalized diet to meet your needs.
Step 4
Quit smoking. Smoking has an adverse affect on your HDL -- quitting can increase it up to 10 percent. Use over-the-counter smoking cessation products, talk to your doctor about prescription medications or join support groups if you choose to quit the all-natural way.
Step 5
Take niacin to increase your levels. Niacin is the most effective when trying to increase your HDL, as MayoClinic.com explains. Dietary supplements containing niacin are available over-the-counter, however, prescription niacin is preferable, as it has the least amount of side effects. Discuss taking niacin to increase your HDL with your doctor.
