- One way of increasing HDL levels is by doing aerobic exercise regularly. Cardio workouts such as walking, jogging or biking for 20 to 30 minutes help increase HDL level. Ensuring that you are at a healthy weight is also another method of keeping HDL levels high. If you are overweight, shedding the pounds will increase HDL.
- Smokers who give up smoking will increase HDL levels. Additionally, having one to two alcoholic drinks a day can increase HDL levels. Any more than that, however, brings on significant health risks.
- Eating soluble fibers such as those found in oats, fruits, vegetables and nuts can help you increase your HDL levels. You should get at least two servings a day of soluble fibers. Eating foods with monounsaturated fats in moderation can increase HDL levels and lower the risk of heart disease. Foods with monounsaturated fats include olive oil, nuts and avocados.
- You can also raise your HDL levels with medication. There are four kinds of meds for raising HDL: niacin, statins, fibrates and bile acid sequestrants. Niacin, a type of B vitamin, can increase HDL levels 15 percent to 40 percent by slowing the breakdown of HDL. Statins can raise HDL levels by 10 percent, and fibrates lower triglyceride levels while increasing HDL levels by up to 15 percent. Bile sequestrants such as colestipol reduce the absorption of cholesterol in the intestine, thus raising HDL levels by 5 percent.
