When most people talk about cholesterol, they’re interested in lowering the high cholesterol levels known as LDLs (low-density lipoproteins) that plague more than 100 million Americans. But raising cholesterol can be just as important to people who want to reduce their risk of a heart attack or stroke.

The good cholesterol we’re talking about increasing is high-density lipoproteins, or HDLs. These vital proteins shouldn’t dip too low because these little guys help sweep up away the extra fat that builds up in the blood. If given free reign, this fat can build up and oxidize on the walls of your blood vessels, creating the perfect conditions for heart disease.

Doctors and health professionals consider an HDL number that is less than 40 mg/dL is a major risk factor for heart disease. Most recommend that their patients stay between 40 and 59 mg/dL. Those individuals who keep their HDL number over 60 mg/dL significantly lower their risk of heart disease, excellent news for anyone interested in keeping their heart health.

There are several factors that determine a person’s cholesterol levels, the most important of which are genetics and lifestyle. Those people who are biologically predisposed to lower HDLs may have a difficult time increasing a small number of HDLs by just dieting and exercising. Doctors may prescribe medication such as fibrates or niacin. There are several other factors that reduce HDL levels, including:

• Smoking
• Steroid use
• Eating foods that contain high levels of trans fats
• Obesity
• Not exercising

Additionally, some birth control pills high in progesterone can also lower HDL levels.

Boosting my HDL numbers

So how do I boost my HDL numbers? Up until recently, most health studies have given the most attention to reducing LDLs. Eating a diet rich in fruits, vegetables, unsaturated fats, dried beans and other foods that have a high soluble fiber content can be an effective way to lower the bad kind of cholesterol.

But to increase your HDL numbers, health experts recommend making the following habits part of your daily lifestyle:

1. Liberate yourself from extra body fat If your body mass index is above 25, losing weight can help manage high cholesterol, in particular LDLs. But be careful – losing weight from simply dieting can trigger the good HDLs to decrease right along with the LDLs. Regular aerobic exercise along with a healthy diet can help counter-balance this effect.
2. Pass up the drive thru – Most health experts agree that improving good cholesterol levels is difficult through food alone. But not eating high levels of trans fats that are found in highly-processed foods can go a long way towards lower HDLs. Reducing your trips to fast food restaurants, and not eating highly-processed foods that include these fats will probably go a long way to increase your HDL levels.
3. Your mother was right – eat your vegetables – Downing more fruits, veggies, beans and whole grains, as well as foods high in unsaturated fats such as olive oil and nuts may be helpful, too. A study conducted by Diabetes Care discovered that adults with Type 2 diabetes who ate 30 grams of walnuts a day increased their HDL levels.

The latest research: Long Exercise Boosts HDL…

But some of the most promising research has shown duration can have a significant effect on increasing HDL levels. Researchers have found that regular exercise has a strong, if temporary effect. Every workout may result in a minor HDL boost, so make sure you’re exercising consistently – and for a long time.

Studies have shown that HDL can be increased by as much as 20 percent through regular workouts that expend at least 800 to 1,200 calories a week. Couch potatoes may need to do a little more, burning from 1,500 to 2,200 calories a week through aerobic exercise such as running, walking, aerobics or bicycling.

A little extra boost for HDL

If lifestyle changes aren’t working as well as you’d like, talk with your doctor. He or she may prescribe one of several medications that may also increase HDL cholesterol while lowering LDL levels, including:

• Niacin
• Natural Cholesterol Treatments
• Fibrates (Lopid and others) or Statins (Lipitor, Zocor and others) as a last resort due to side effects

Researchers continue to study other elements and compounds that might increase your good cholesterol. In the meantime, leading a healthy lifestyle is still the best way to boost those HDL levels.