High-density lipoproteins, or HDL, serve to scavenge excess cholesterol in your blood and return it to the liver for metabolism. The higher your HDL level, the less cholesterol you have in your blood, and for this reason, HDL is often referred to as "good" cholesterol. It is desirable to have a an HDL level of 60 mg/dL or higher. There is no such thing as too much good cholesterol, and lifestyle changes can increase the level of HDL in your blood.
Weight Loss
Your weight has an inverse relationship with your HDL levels, as obesity is associated with low HDL. According to Peter Toth, M.D., HDL levels increase in direct proportion to both weight loss and reduction in waist circumference. In other words, losing a large amount of weight in a relatively short period of time may result in a profound increase in good cholesterol.
Exercise
Exercise is also associated with higher levels of HDL, and the more you exercise, the greater the increase in your good cholesterol, writes Toth. According to the Mayo Clinic, frequent aerobic exercise -- defined as 30 minutes, five times weekly -- can increase HDL levels by 5 percent within two months of starting. Running, biking, swimming and various sports are among the examples of brisk aerobic exercise.
Alcohol
Alcohol intake is associated with increased levels of good cholesterol. A study conducted at The Rockefeller University in which subjects were given fixed amounts of vodka showed an increase in HDL cholesterol of 18 percent compared to subjects who did not drink. However, if you do not currently consume alcohol, starting to drink merely for the sake of increasing good cholesterol is not recommended, as alcohol is associated with health risks, including cancer and liver disease.
Medications
Medications prescribed to lower cholesterol -- specifically LDL cholesterol, also known as "bad" cholesterol -- may increase levels of good cholesterol. These medications include fibrates, such as gemfibrozil, and statins, which include Lipitor and Crestor. Niacin is a B-vitamin that is commonly prescribed to treat high cholesterol, and can result in a marked increase in HDL levels, according to MayoClinic.com.
References
- MayoClinic.com: High Cholesterol
- American Heart Association Circulation - The "Good Cholesterol"
- MayoClinic.com: High Cholesterol
- Centers for Disease Control and Prevention: Alcohol and Public Health
- American Heart Association Circulation: Alcohol Consumption Raises HDL Cholesterol Levels by Increasing the Transport Rate of Apolipoproteins A-I and A-II
