How to Improve HDL Levels Without Medicines

High-density lipoprotein, or HDL, is often called "good cholesterol" because of its function in the body. HDL moves through the bloodstream, collecting excess cholesterol and transporting it to the liver, where it can be eliminated from the body. Because bad cholesterol build-up can lead to health problems, including heart disease, maintaining high HDL levels improves your overall health. The good news is it is easy to improve your HDL levels without medicine.

Instructions

• 1

  Get 30 minutes of exercise five times each week. According to the Mayo Clinic, just two months of regular exercise can increase your HDL levels by 5 percent. Opt for aerobic exercise, such as running, playing basketball or swimming.

• 2

  Eat fewer saturated and trans fats, found in margarine, butter, baked products and fried foods. These fats increase bad cholesterol in your body, essentially decreasing your HDL levels.

• 3

  Eat more monounsaturated and polyunsaturated fats, including foods and ingredients like olive oil, nuts and fish. These inflammation-fighting foods lower your bad cholesterol, or low-density lipoprotein (LDL), increasing the ratio of good to bad cholesterol in your body.

• 4

  Eat plenty of fiber, which can help raise your HDL levels. Good sources of fiber include fruits and vegetables, whole-grain breads and pasta, beans and legumes.

• 5

  Avoid high-glycemic foods, such as cake, cookies and processed cereals, which increase the levels of LDL in your blood and decrease the ratio of HDL.