The Best Way to Raise Your HDL

Having an HDL cholesterol level below 35 increases your risk for a heart attack. You can increase your HDL levels through a variety of ways including natural and prescription drugs. Reduce your chance of a heart attack by 2 percent with each point that your HDL cholesterol increases.

Exercise

• Exercise for at least half an hour three to five times per week. Exercising will help you lose weight, which leads to higher HDL levels. Make sure to get your heart rate up during your workout.

Foods to Eat

• Eat a healthy diet that includes soluble fiber. Some foods that contain soluble fiber are whole grains, oats, whole fruit (usually with the skin), brown rice, vegetables, beans and lentils.

  Eat at least two servings of soy per day. Switch to olive oil because it has healthy fats which will help with your HDL cholesterol.

  Eat fish a few times a week but be careful to eat fish that are at low risk for mercury contamination. Salmon is a great source of essential omega fatty acids. Eat cold-pressed flaxseed oil, safflower oil, sunflower oil and dark green vegetables as additional sources of omega 3's.

  Eat dark chocolate that has at least 70 percent cocoa. Eat approximately two square inches of chocolate per day.

  Drink several cups of green tea each day. Bottled or instant tea won't have any effect on HDL levels.

Foods to Avoid

• Avoid eating trans fats and whenever possible and stay away from saturated fats. Also avoid refined sugar, high-fat foods, fried foods and high-fat dairy products (choose low-fat dairy instead).

  Limit the number of eggs you eat since they are high in cholesterol. If you want to eat eggs, try eating one whole egg and the rest egg whites. The cholesterol in an egg is in the yolk, not the white. Avoid liver, kidney and brain as they also are high in cholesterol.

  Don't smoke. Smoking lowers your HDL. Don't drink more than two glasses of red wine per day and avoid other alcohol as much as possible.

Supplement

• Take an omega 3 supplement. Be sure to choose a reliable supplier of omega 3 to avoid mercury contamination.

  Get your vitamin D levels tested. If they are low, you may see an improvement over time once you have restored your vitamin D levels to normal. You can take a vitamin D supplement or get 10 to 15 minutes of exposure to the sun each day (not using sunscreen).

Prescription Medication

• If natural methods don't work, talk to your doctor about taking a prescription medication to increase your HDL levels. One such drug is Lipitor. As with most drugs there are risks and potential side effects associated with taking cholesterol medications.

  Talk to your doctor about your plans to increase your HDL levels. She may have some suggestions to help you choose the methods that work the best for you and your medical needs.