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Raising Your HDL

High-density lipoprotein (HDL) is considered "good cholesterol" because it reduces chances of blood clots and inflammations in the arteries. There are a number of lifestyle changes you can make to raise your HDL cholesterol levels.

  1. Exercise

    • Regular aerobic exercise (such as swimming, running and cycling) boosts your heart rate, which improves oxygen supply to the blood. Thirty minutes of aerobic exercise five days a week can increase HDL levels by 5 percent to 10 percent.

    Quit Smoking

    • Smokers should consider quitting smoking. Smoking increases the chances of blood clots forming in the arteries and reduces HDL levels. If you quit smoking, your HDL levels might improve by 10 percent to 20 percent.

    Lose Weight

    • People who are overweight or obese can raise their HDL levels by losing weight. If you lose 6 lbs., your HDL might rise by 1mg/dl.

    Diet

    • Reduce your intake of trans fats, saturated fats and foods containing refined carbohydrates. Instead, eat foods containing polyunsaturated fats, monosaturated fats and Omega-3 fatty acids.

    Medication

    • Medications that reduce LDL levels (such as Lopid and Lipitor) might also raise HDL levels. Niacin is also extremely effective in improving HDL levels.

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