Not all cholesterol is bad. High-density lipoprotein, or HDL, is your body's good cholesterol. HDL helps remove excess LDL cholesterol from your body and lower your overall cholesterol count. Your body produces HDL; it does not come from your diet. When the amount of LDL increases beyond the ability of your HDL to transport it out of the body, heart disease can result. The amount of HDL you produce is mostly influenced by genetics, but it can be increased by positive lifestyle changes. These lifestyle changes have the added benefit of improving your general heart health as well as lowering your overall cholesterol. Consult first with your doctor before making any lifestyle changes.
Step 1
Find an exercise program that keeps you motivated; if you hate one program then try another. It can be as simple as a brisk lunchtime walk, as gentle as yoga or as complex as a full cardio and muscle-building work out. Moderate exercise can boost HDL levels by 5 to 10 percent, according to Harvard Health. Improved HDL levels can often be seen within two months. Consult your doctor concerning the best exercise plan for you.
Step 2
Replace your beef or chicken recipes with fish. Eating fatty fish three times a week can increase your HDL cholesterol in a shorter amount of time than taking supplements, according to the University of Massachusetts Medical School. Fatty fish includes salmon, sea bass, sardines, mackerel and herring.
Step 3
Discuss a weight loss plan with your doctor. Your HDL can increase by 1 mg/dL for every 7 pounds of weight loss, according to Harvard Health. As well as increasing your HDL level, weight loss usually decreases LDL levels, resulting in lower total cholesterol.
Step 4
Consider a diabetic-type diet plan. Diabetic diets are simply healthy diets that are low in saturated fat, high in fiber-rich foods and low in simple carbohydrates. Making these types of dietary changes can increase your HDL levels. Talk with your doctor or dietitian about the best meal plan for your health condition.
Step 5
Quit smoking not only to increase your HDL, but also to decrease your risk of other health problems like lung disease and cancer. Harvard Health reports that HDL levels rise up to 20 percent after you quit smoking.
Step 6
Drink moderate amounts of alcohol -- no more than one drink per day for women and seniors. However, if you also have elevated levels of triglycerides, this is not a recommended method to increase your HDL.
Step 7
Consider niacin in prescription form to increase your HDL. The prescription form is more effective and has fewer side effects than what is available over-the-counter. Your doctor is the best source of information on this medication.
Tips and Warnings
- The target range for HDL is 60 mg/dL or above. Men with HDL levels less than 40 mg/dL and women with less than 50 mg/dL are at higher risk for heart disease.
- Lowering the amount of cholesterol in your diet may cause a temporary drop in HDL level. Don't be discouraged. If you stick with the positive lifestyle changes, you should see your HDL level rise within three months.
