You're probably aware that HDL cholesterol is considered 'the good cholesterol' and that raising your levels of that component is desirable in protecting against heart disease. But how high should it be - and how do you get there?

HDL Level	Evaluation
60 mg/dL or higher	Excellent - Protective effect against heart disease
45 mg/dL or higher	Desirable
*35 - 45 mg/dL	Borderline risk for heart disease
Lower than *35 mg/dL	Undesirable risk for heart disease

Here are the best ways to increase HDL levels:

1. Stop smoking - Studies have found that once a person quits smoking, HDL levels rise within weeks or months to the levels in nonsmokers.
2. Exercise - But it has to be regular and intense to have a significant effect on HDL.
3. Drink sensibly - If you don't have a problem with alcohol, it's been suggested that moderate alcohol intake (2-3 drinks/day) can increase HDL.
4. Lose weight - Although the relationship between weight and HDL is not completely clear, weight loss from diet and exercise is generally considered beneficial for HDL levels.
5. Replace saturated fat in your diet with monounsaturated fats. Avoid trans-fatty acids such as hydrogenated vegetable oils.