Not all kinds of cholesterol are bad. Cholesterol can be divided into two main types: high-density lipoprotein (HDL) "good" cholesterol, and low-density lipoprotein (LDL) "bad" cholesterol. HDL cholesterol is beneficial because it helps remove LDL cholesterol from the bloodstream. According to the American Heart Association, too much LDL cholesterol can contribute to arterial plaque, increasing your risk of heart difficulties, such as heart disease. There are many ways you can raise your levels of good cholesterol.
Step 1
Consume more foods containing HDL cholesterol, such as olives, nuts, fish and peanut or canola oils. At the same time, cut far back on foods high in LDL cholesterol, such as high-fat cuts of beef and full-fat dairy products like butter.
Step 2
Exercise more. Exercising regularly increases your heart rate and the amount of oxygen to your muscles. A secondary effect of exercise is an increase in HDL levels. According to the Mayo Clinic, within two months of starting a regular exercise routine, you can increase your HDL levels by an estimated 5 percent.
Step 3
Drink alcohol responsibly. According to American Heart Association's Clinical Investigation and Reports, drinking moderate amounts of alcohol has been shown to increase HDL cholesterol levels. Moderate alcohol consumption is considered up to one drink per day for women and two drinks per day for men. The over-consumption of alcohol negatively impacts cholesterol levels, so moderation is key. It is important to note that the impact on your HDL cholesterol will not be sufficient to use cholesterol levels as a reason to start drinking if you currently do not drink alcohol.
Step 4
Stop smoking. Every time you smoke a cigarette or use any other tobacco product, you introduce a multitude of harmful chemicals into your bloodstream. According to the Mayo Clinic, these chemicals lower your HDL cholesterol levels and increase the chance of blood clots.
References
- American Heart Association: LDL and HDL Cholesterol: What's Bad and What's Good?
- The Mayo Clinic: HDL cholesterol: How to boost your 'good' cholesterol
- American Heart Association Journals: Alcohol Consumption Raises HDL Cholesterol Levels by Increasing the Transport Rate of Apolipoproteins A-I and A-II
