How to Increase the Amount of Small HDL Levels

Weight loss and healthy eating increases your HDL levels.

High-density lipoprotein (HDL) levels that are below 40mg/dL are considered unhealthy, as your body is unable to properly move cholesterol through the arteries and increases the risk of arterial plaque build-up. Over time the build-up decreases the body's ability to pump blood, and can cause heart problems including stroke, blood clots and high blood pressure. The American Heart Association states that your HDL levels can be improved through dietary modification, which can raise the HDL level and lower the amount of bad cholesterol (low-density lipoproteins) in the body.

Instructions

1. Eat fiber. Twenty-five to 30 grams of fiber are needed daily to regulate cholesterol. The American Dietetic Association (ADA) states dietary fiber is found in whole grains (wheat bread, pasta and cereal), vegetables, fruit and legumes.

2. Eat fish. Fatty fish contains omega-3 fatty acids that increase HDL levels, and omega-3 is also found in flaxseed oil and fish oil supplements. Salmon, halibut, mackerel and albacore tuna are high in omega-3 fatty acids.

3. Reduce sodium consumption. The daily dietary recommendation for sodium is 2,300 milligrams or less, and is large amounts of sodium is usually found in prepackaged food including frozen dinners, microwavable meals and canned goods.

4. Avoid smoking. Smoking constricts the blood vessels, which lowers your HDL levels. The Mayo Clinic states your HDL levels can improve by 10 percent of its current level shortly after quitting smoking.

5. Exercise daily if possible. Thirty minutes daily increases HDL levels by five percent when performed consistently for two months, according to the Mayo Clinic.

6. Limit alcohol use. Alcohol consumption, in moderation, increases HDL cholesterol according to the Mayo Clinic. The daily recommended allowance is five ounces of wine or 12 ounces of beer, according to the Centers for Disease Control.

References

• American Heart Association: Eat a Heart-Healthy Diet
• Mayo Clinic: HDL Cholesterol - How to Boost Your 'Good' Cholesterol
• CDC: Frequently Asked Questions - Alcohol