HDL levels greater than 60 mg/dl may protect people from heart disease.

Steve Panetta

• Aerobic Exercise – Regular aerobic exercise (any exercise, such as walking, jogging, biking or swimming that raises your heart rate for at least 20 minutes) may be the most effective way to increase HDL levels. Recent evidence suggests that the duration of the exercise, not the intensity level, is the more important factor for raising HDL levels.

• Lose Weight – Obesity not only increases LDL “bad cholesterol” levels but also decreases HDL levels. Reducing your weight should increase your HDL level. This is especially important if your excess weight is stored in your abdominal area.

• Stop Smoking – Giving up tobacco will result in higher HDL levels.

• Cut out trans fatty acids – Trans fatty acids are present in many of our prepared foods. This includes anything in which the label reads “partially hydrogenated vegetable oils,” and eliminating them from your diet is not an easy task. Just keep in mind that trans fatty acids not only increase LDL levels but they also reduce HDL levels. Read the label and be aware.

• Alcohol – One to two drinks per day, especially red wine, can increase HDL levels. More than two can lead to other health problems. Moderation is the key.