New guidelines suggest that our levels of HDL (the "good" cholesterol) should be 40 mg/dL or higher. While it's easier to lower LDL (the "bad" cholesterol) or total cholesterol, here are some tips for getting your HDL numbers up:

• Exercise - aerobic exercise boosts HDL.
• Lose weight if you need to - and do it by exercising in addition to limiting calories. Fat that accumulates around your waist seems to lower HDL.
• Don't smoke - even secondhand smoke lowers HDL.
• Consider a drink a day - more research is showing that moderate use of alcohol (one drink for women, two for men) increases HDL.
• Replace saturated fats in your diet (in meats, whole milk, cheese, coconut oil) with highly polyunsaturated fats such as sunflower and safflower oil or with monounsaturated fats such as olive and canola oil.

Also, talk to your doctor about cholesterol-lowering medications. Some - notably niacin and the fibrates - boost HDL more than others (statins).

Related information Treatment

Source:  How to raise HDL. University of California, Berkeley Wellness Letter. December 2001;18(3):3.