Boosting HDL Cholesterol Levels

It is more difficult to raise HDL ("good") cholesterol than it is to lower LDL ("bad") cholesterol, but here are ways you can improve your HDL.

Exercise: Aerobic exercise for 30 minutes per day three to five days a week can raise the HDL level by 3 to 9 percent in sedentary, healthy people. But you will have to get your heart rate up. There is little evidence that just walking increases HDL.

Quitting Smoking: This will result in an average increase of 4 milligrams per deciliter (mg/dl).

Weight Control: Every 1 kilogram (2.2 pounds) of weight lost raises HDL by an average of 0.35 mg/dl.

Alcohol Consumption: Mild to moderate drinking (one to two drinks a day) can raise HDL by an average of 4 mg/dl. However, the benefits are not strong enough to recommend alcohol to someone who does not drink already.

Diet: A diet low in trans fatty acids and high in monounsaturated and polyunsaturated fatty acids can raise HDL. Choose oils such as olive, flaxseed and canola; nuts; cold-water fish; and shellfish. Limit high-glycemic-load foods such as pasta and bread made with refined flour, which can lower HDL.

Niacin Therapy: Niacin is a well-proven treatment for high cholesterol. Studies have shown niacin therapy can increase HDL by 20 to 35 percent.

Fibrate Therapy: Fibrates (fibric acid derivatives) raise HDL 10 to 25 percent.

Statins: By blocking an enzyme the body needs to produce cholesterol, statin medications lower the total amount of cholesterol in the blood. Studies show statins can increase HDL by 2 to 15 percent.

Sources: American Heart Association, Dr. William Averill; New England Journal of Medicine