How to Naturally Raise Your HDL Cholesterol Levels

Cholesterol is a type of fat that is composed of low-density lipoprotein, or LDL, and high-density lipoprotein, or HDL. Your LDL is your bad cholesterol and this is the number you want to keep low. Your HDL on the other hand, is your good cholesterol, and this is the number you want to keep high. If you are opposed to drugs and the side effects that come with them, you can naturally raise your HDL by other means.

Step 1

Consume foods that are high in omega-3 fatty acids. According to the University of Maryland Medical Center, omega-3 fats can help increase HDL cholesterol levels. Incorporate foods into your diet like salmon, mackerel, tuna, halibut, sardines, herring, flax seeds and walnuts.

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Step 2

Pick up the pace. Inactivity can lead to an increase in weight and it can also cause your HDL levels to drop. According to the American Heart Association, 30 to 60 minutes of physical activity on most days of the week can help increase your HDL levels. Do something that you can stick with like jogging, walking, weight training, spinning, swimming, elliptical training, rowing or cardio dance classes.

Step 3

Give up the bad habits. Smoking can not only cause damage to your lungs; it can also cause your HDL levels to go down. Stop smoking if you currently do, and also avoid contact with secondhand smoke.

Step 4

Reduce your weight to increase your HDL levels. Cut down on your overall intake of calories to create a deficit and promote weight loss. Aim for a 250 to 500 calorie daily reduction. According to the Mayo Clinic, for every 2 pound you lose, your HDL may increase by 0.35 mg/dL.

Step 5

Eliminate trans fats from your diet. Look in ingredient labels of packaged foods for hydrogenated or partially hydrogenated oils. This is an indicator that the product has trans fats and it should be avoided.