High-density lipoprotein, or HDL cholesterol, is the "good" of cholesterol in your body. A poor diet or inactivity may result in a lower level of HDL in your system, but few changes in your life can bring that level up. It may be a while before you see improvement, but putting together a diet and exercise plan with your doctor or registered dietitian can get you on the right path.
How It Works
HDL cholesterol acts as a transporter, carrying harmful low-density lipoprotein, or LDL cholesterol, to your liver. From there, LDL deconstructs and exits your body as waste. LDL cholesterol gets a bad reputation because it travels through your bloodstream clogging arteries and making them stiff and hard. Having high a level of HDL cholesterol helps to bring down your total cholesterol levels. For optimal heart health, total cholesterol should fall below 200 mg/dL, according to MedlinePlus. Your LDL needs to stay below 100 mg/dL, but your HDL should be above 60 mg/dL.
Increasing HDL
Eliminating cigarettes increases HDL cholesterol by as much as 10 percent, according to MayoClinic.com. Losing weight also boosts HDL; for every 6 lb. you lose, your HDL rises by as much as 1 mg/dL. Exercising for 30 minutes, five times per week, is one of the best ways to increase your HDL level. Replacement of unhealthy trans fats and saturated fats with heart-healthy monounsaturated and polyunsaturated fats aids in improving your HDL-to-LDL ratio. Moderate alcohol consumption -- defined as one drink per day for women or two for men -- correlates with a higher HDL level. Binge drinking several days per week increases LDL and reduces your good HDL level.
Length of Time
The length of time needed to increase your HDL level depends on the method or combinations of methods employed. In severe cases of poor cholesterol levels, your doctor may prescribe medications to raise HDL and lower LDL. These medications may affect your HDL level in a short period of time -- as little as a month or two.
Additional Information
Within just two months of frequent aerobic exercise, you may boost your HDL by as much as 5 percent, if you had been sedentary before that. Losing 2 lb. per week may improve your HDL by 1 mg/dL in less than a month. A history of heart disease in your family or a previous poor cholesterol blood test may prompt your physician to order a cholesterol test once or twice per year. Keeping on top of your diet and exercise plan aids in boosting your HDL in a matter of months.
