Your cholesterol levels are an indication of your current heart health and if your good cholesterol is low, that is not a good sign. Your body contains two types of cholesterol, good and bad. Low-density lipoprotein, your bad cholesterol, is capable of blocking your arteries and increasing your risk of heart disease and stroke. High-density lipoprotein, or good cholesterol, transports bad cholesterol back to the liver where it is broken down for disposal. A desirable HDL level is 60 mg/dL or above but in some cases, your doctor may adjust this number.
Exercise
Aerobic exercise can increase your HDL level by 5 percent. Aim for 30 minutes, five times each week and you may see results in about two months. Bike, swim, run, walk, rake leaves or split firewood, any type of exercise that increases your heart rate will work. If motivation is an obstacle, exercise with a friend or join an exercise class. Find something that works and stick with it.
Lose Weight
If you are overweight, it may be dragging down your HDL. If you reduce your weight by 6 lbs., your HDL can increase by 1 mg/dL, according to MayoClinic.com. The road to a healthy weight goal can be daunting, especially if you have a substantial amount of weight to lose. Talk with your doctor about various weight-loss plans that might be an option for you and keep focused on the goal. A healthy weight will not only improve your cholesterol but also increase your energy and improve your overall health.
Choose Healthy Fats
Although fat has a bad reputation, not all fats are bad. When it comes to choosing fats, opt for oils, such as olive and canola, which improve your HDL. Other healthy fat options include foods that contain omega-3 fatty acids, such as fatty fish and nuts. Limit your intake of saturated fat, which comes mainly from animal sources, to less than 7 percent of your daily intake. Do not eat foods that contain trans fats, such as commercially baked cookies and read food labels carefully as manufacturers may change product ingredients. Keep your total daily intake of fat between 25 and 35 percent of your daily calories.
Stop Smoking
Not only can smoking cause cardiovascular disease, it also decreases your HDL. If you quit smoking, your HDL can rise up to 10 percent. Quitting is certainly not easy so talk with your doctor about smoking-cessation programs in your area.
Drink Alcohol in Moderation
People that consume moderate amounts of alcohol tend to have a higher level of HDL cholesterol. The definition of moderate alcohol use is two drinks per day for men and one drink per day for women and people 65 and older. Always consume alcohol responsibly and if you do not currently drink, do not start for the sole purpose of increasing your HDL.
Consider Medication
Medications used to decrease LDL cholesterol may also be useful for increasing HDL levels. Your doctor will decide on a medication that is appropriate for you, if medication is necessary. Examples of medications include niacin, fibrates and statins.
