With all the advertisements on TV for cholesterol-lowering medications, and the risks of high cholesterol, it's hard to believe that cholesterol is good for you but it is. Your body produces two types: HDL and LDL. HDL is your ally, clearing excess amounts of LDL--the cholesterol placing you at risk for heart disease--away from your arteries and out of your body. When your HDL is too low, it cannot perform this function properly. You have the power to change this, raising your HDL to healthy levels--60 mg/dL or higher.
Step 1
Quit smoking. Find a smoking cessation product that works for you. Smoking has a negative impact on your HDL, and quitting can increase your levels up to 10 percent, explains MayoClinic.com. Choose from the numerous over-the-counter products, or speak to your doctor about prescription products that may prove more effective.
Step 2
Participate in 30 to 40 minutes of aerobic exercise five days a week. Aerobic exercise increases your HDL cholesterol. If you currently live a sedentary lifestyle, slowly build up to 30 minutes a day.
Step 3
Go on a diet. Excess pounds can cause a decrease in your HDL levels, and losing even the smallest amount can make a difference. For every 6 lbs., your HDL can rise 1 mg/dL, according to MayoClinic.com. Work with your doctor or registered dietitian to devise an eating plan specific to your needs.
Step 4
Eat less saturated fat. Foods high in saturated fat have a negative effect on both your HDL and LDL; it decreases the first and increases the other. Your consumption should not exceed 10 percent of your total daily calories. Replace red meat with poultry and fish, consume nonfat dairy products rather than whole-fat and use egg substitutes.
Step 5
Limit alcohol. If you do drink alcohol do it in moderation. Moderation varies according to gender--for men it is two drinks a day, and for women it is one. Although this amount can help increase your HDL, do not begin drinking to receive the possible benefits.
