How to Get Your HDL Up

High-density lipoproteins (HDL) attach to excess cholesterol in the blood and take it back to the liver for disposal. A higher HDL level generally means the level of low-density lipoproteins (LDLs) will be correspondingly lower. A low LDL level is desirable because LDL is associated with an increased risk for heart disease.

Things You'll Need

• Cholesterol test

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Instructions

• 1

  Eat less fat. A healthy diet should only allow you to get 25 to 35 percent of your total calories from fat and only seven percent of your calories should come from saturated fats. You can reduce the amount of saturated fats you eat by cooking with polyunsaturated fats such as canola oil, olive oil, and peanut oil.

• 2

  Take medication that lowers your cholesterol as prescribed by your doctor. Niacin doesn't require a prescription and may increase your HDL level by as much as 30 percent. Prescription medications that increase the HDL level include fibrates like Lopid, and statins like Lipitor and Zocor.

• 3

  Exercise more often. Sustained activity that increases your heart rate over a prolonged period of time is the most effective in raising your HDL level. You should engage in aerobic exercise such as cycling, running, or brisk walking five days each week for a minimum of 30 minutes during each session.

• 4

  Lose excess weight. A sensible combination of diet and exercise should allow you to lose weight in a healthy manner. Each pound you lose should raise your HDL by 0.17 milligrams HDL per deciliter of blood (mg/dl).

• 5

  Quit smoking. Smoking lowers your HDL level and also reduces its beneficial effects. A smoker who quits may increase his or her HDL level by up to 10 percent. Smoking cessation programs typically combine medication, to reduce the craving for nicotine, with counseling.