Although the term "cholesterol" comes with bad connotations, not all forms of cholesterol are bad. Cholesterol can be divided into two types: low-density lipoprotein (LDL), or "bad" cholesterol, and high-density lipoprotein (HDL), or "good" cholesterol. HDL cholesterol is considered good cholesterol due to its abilities to transport LDL cholesterol, which is responsible for the buildup of arterial plaque, out of the bloodstream and to the liver, where it can be eliminated from the body. To increase your HDL cholesterol levels, there are several approaches you can try.
Step 1
Exercise at least 30 minutes a day, five days a week. Exercise helps increase your heart rate, increases the amount of oxygen in your blood, and also can help raise your HDL cholesterol levels. In fact, according to research done by the Mayo Clinic, those who start exercising at least 120 minutes a week can increase their HDL cholesterol levels by up to 5 percent.
Step 2
Limit your alcohol consumption. Although some studies, such as those done by Bertrand Perret of the French Medical Research Institute, have shown that moderate alcohol consumption (a maximum of two drinks per day for men and one drink per day for women) may raise HDL cholesterol levels, excess alcohol consumption can negatively affect your cholesterol levels. As such, the American Heart Association recommends avoiding alcohol as a way to improve your cholesterol levels, and instead encourages focusing on other methods.
Step 3
Stop smoking. When you smoke a cigarette, you introduce harmful toxins and chemicals into your bloodstream. Some of these chemicals can negatively impact the HDL in your blood, resulting in a lower HDL cholesterol number. By stopping smoking you can increase your cholesterol levels by as much as 10 percent, according to the Mayo Clinic.
Step 4
Lose excess pounds, and keep your weight under control. Being overweight can negatively affect your HDL cholesterol levels. For every 6 lbs. you lose toward a more healthy weight, you can increase your HDL cholesterol levels by 1 mg/dL, according to the Mayo Clinic.
