Lifestyle Changes

• 1
  Get some aerobic exercise
  
  Exercise, specifically low intensity aerobic exercise, will raise HDL levels by three to nine percent when done for 30 minutes, five times per week. One study that supports this fact was done by Japanese doctors and was published in the Archives of Internal Medicine, 2007;167(10):999-1008.
  
  
• 2
  Quit smoking
  
  If you smoke, quit. Smoking actually lowers your levels of HDL and raises your LDL (bad) cholesterol. If you need help to quit, there are many resources and support groups available. Contact your health care provider for a list of options in your area.
  
  
• 3
  Lose some weight
  
  If you are overweight, lose some. Even losing three to 10 pounds will raise your HDL levels. On the other hand, if your weight grows to an unhealthy level, while the scales are going up, your HDL is going down.
  
  

Nutritional Ways to Raise HDL

• 1
  Have some OJ
  
  Have a glass of orange juice. A study was done in Canada at the University of Western Ontario, where students drank a glass of orange juice every day for 28 days. At the end of the study, HDL levels had risen 21j percent. Orange juice is loaded with flavonoids, an antioxidant substance found in bright colored fruits and vegetables. Be sure you use 100 percent orange juice, and not a fruit juice blend with a lot of extra sugar added.
  
  
• 2
  Get a daily mix of high fiber foods
  
  Fiber rich foods also raise HDL levels. Consuming at least 30 milligrams a day of fiber not only raises your HDL, but also lowers total cholesterol levels and LDL at the same time. Foods loaded with fiber are apples, celery, grapes, citrus fruits and vegetables.
  
  
• 3
  Go get nuts
  
  Don't forget the fats. Foods that are high in fats such as walnuts, almonds, salmon and olive oil all contain monounsaturated fats, which help raise HDL levels and keep LDL levels down. Part of keeping the LDL down is due to the fact that your daily fat intake is being met by these healthy fats as opposed to saturated fats or trans fats. Throw some olive oil on your salads, or grab a hand full of walnuts for a snack.
  
  
• 4). In addition to all the tips above, see your physician. If you have a low HDL reading or high LDL, partner with your medical provider to get your HDL and total cholesterol levels under control.