Natural Ways to Raise HDL

High-density lipoproteins (HDL) are one component of cholesterol. This so-called good cholesterol helps protect against heart disease. You should aim for an HDL level above 40mg/dl.

Lifestyle

• Regular exercise is one of the most effective ways to raise your HDL. The American Heart Association recommends 30 minutes of moderate activity five days a week. This could be anything from walking, gardening or cleaning house to working out in a gym. When it comes to raising HDL, the intensity of the exercise doesn't matter as much as the frequency and duration.
  If you smoke, stop. According the Mayo Clinic, stopping smoking can raise your HDL levels by as much as 10 percent.
  Losing weight lowers overall cholesterol and can increase HDL. A 1993 study published in the Journal of Lipid Research found that weight loss raised HDL by 12.5 percent. Subjects in the 20-week study lost an average of 40 pounds.

Diet and Supplements

• Have a drink. Though red wine is often cited for its health benefits, a 2005 study found that 2 to 6 ounces a day of any alcohol raised HDL about 12 percent. Drinking more can lead to other health problems that offset the benefit from moderate drinking.
  Adding fish oil to your diet is another way to raise HDL. A 2006 study published in the American Journal of Clinical Nutrition found that fish oil supplements worked better than statin drugs to raise HDL.
  Take niacin to raise HDL. According to the Mayo Clinic, niacin can raise HDL by 15 percent to 35 percent. High doses of niacin causes temporary flushing of the skin. This can be annoying, but not harmful.
  Before embarking on any home treatment, discuss your options with your doctor.