How to Change HDL
- 1). Quit smoking. Smoking can lower your HDL and may also make HDL less effective at transporting cholesterol. You can raise your HDL by up to 10 percent if you're a regular smoker and quit. A smoking cessation program will typically combine psychological counseling with nicotine patches.
- 2). Monitor your intake of fats, especially saturated fats. Fats should only supply 25 to 35 percent of your total calories, and saturated fats shouldn't account for more than 7 percent. Replace cooking oil based on animal fat with cooking oils that are high in monounsaturated fats such as canola oil, olive oil and peanut oil.
- 3). Lose excess weight. You should generally combine eating less with exercising more to encourage your body to burn fat instead of muscle. The loss of excess weight has a direct correlation with raising your HDL level, and each pound you lose can raise your HDL level by an average of 0.17 milligrams per deciliter of blood (mg/dl).
- 4). Engage in regular aerobic exercise. Activities that primarily exercise your heart, such as running, bicycling and brisk walking, can raise your HDL level. Your exercise schedule should include aerobic exercise at least five days of the week for a minimum of 30 minutes per exercise session.
- 5). Take medication as recommended by your doctor. Niacin doesn't require a prescription and may raise your HDL level by as much as 30 percent. Prescription medication that primarily consists of statins, such as Lipitor and Zocor, can raise your HDL level.
