Nonpharmaceutical Ways to Raise HDL

Cholesterol is a fatty substance that is an important part of the body's cells, but it can build up in the arteries and cause damage. There are two types of cholesterol, LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is considered "bad" and HDL is "good." Raising HDL levels is desirable, and can be done in many nonpharmaceutical ways.

Eat Certain Foods

By simply adding certain foods to your diet, HDL levels can be increased. Omega-3 fats aid in increasing HDL levels, and these are found in cold water fish, including tuna, mackerel, herring, halibut and salmon. Get more fiber in your diet by eating apples, prunes, oranges, cranberries, avocados, oatmeal, oat bran, barley, beans, raw white and yellow onions and macadamia nuts. Chocolate, especially dark chocolate, eaten in moderation can be consumed daily. Cook using olive oil.

Drink Certain Beverages

Drink several cups of brewed green tea a day--not instant or in a pre-mixed bottle. Although doctors recommend no more than two alcoholic drinks a day for men and one for women, red wine is an antioxidant and also reduces blood sugar levels and blood pressure. According to a study from Boston University School of Medicine, grape juice also significantly increases HDL.

Take Supplements

It's not always possible to get all your nutrients from food. Daily vitamin, mineral and herbal supplements can provide another source. Coenzyme Q-10 and omega-3 supplements work together to increase HDL. Vitamin B complex can help, along with the minerals calcium and magnesium. A garlic supplement, as well as eating fresh garlic, may raise "good" cholesterol levels while reducing blood pressure. Garlic also has antioxidant properties. Other beneficial supplements to try are N-Acetyl-Cysteine (NAC) and Alpha Lipoic Acid (ALA).

Avoid Harmful Foods

Just as important as eating the right foods is avoiding certain foods that are high in cholesterol, trans fats and saturated fats. Limit or eliminate the consumption of deep-fried foods, whole-fat dairy products, fast foods and foods that contain partially or fully hydrogenated oils (often found in commercial baked goods, margarines and other processed foods).

Exercise

Aerobic exercise raises HDL levels, and it has additional benefits, such as maintaining weight, improving strength and supporting cardiovascular health.