How to Raise Your Good Cholestorol

Changing your lifestyle can have a profound effect on your HDL, or good, cholesterol, a type of fat found in the blood. The Mayo Clinic notes that raising your HDL cholesterol while lowering your LDL, or bad, cholesterol can help reduce the risk of heart disease. HDL cholesterol picks up excess LDL cholesterol and transports it to your liver, where it's broken down. LDL cholesterol can build up and form arterial plaque, blocking blood flow and potentially leading to coronary artery disease.

Instructions

• 1

  Lose weight. Become more physically active and choose healthy, nutritious foods such as complex carbohydrates and lean proteins to reach your optimal weight. Avoid saturated and trans fats and increase your intake of monounsaturated and polyunsaturated fats such as canola oil and olive oil. Eat fish and nuts, which are high in heart-healthy omega-3 fatty acids. According to the Mayo Clinic, your HDL levels can increase 1 mg/dL (one milligram per deciliter of blood) for every six pounds you lose.

• 2

  Take the supplement niacin. The B vitamin can help increase good cholesterol and keep your hair, skin, digestive system, eyes and nervous system healthy. Niacin is in such foods as poultry, lean meats, nuts, eggs, fish and enriched breads and cereals.

• 3

  Stop smoking. The Mayo Clinic notes that quitting smoking can increase your levels of HDL cholesterol by up to 10 percent. Talk with your doctor to discuss which strategies might help you to stop smoking.

• 4

  Increase your physical activity. Engage in frequent aerobic exercise such as cycling, walking, running or playing basketball for 30 minutes, up to five times a week. Divide your daily physical activity into three 10-minute sessions if you are on a busy schedule. Exercising can help elevate good cholesterol by 5 percent.