Boost HDL

• Exercise more: Vigorous exercise is best for boosting your HDL (good) cholesterol, but any extra exercise is better than none.
• Lose weight: If you are overweight, losing 5% to 10% of your current weight can raise HDL, along with reducing blood pressure and blood sugar.
• Avoid trans fats: Not eating these artificial fats — found in hard margarines, many baked goods, and fried fast foods — raises HDL cholesterol. Reducing your intake also helps to lower LDL (bad) cholesterol.
• Cut back on refined carbs: Switch from refined carbohydrates (such
as white bread) to whole grains. It also helps to add more lean protein to your diet.
• Don't smoke: Quitting smoking improves HDL and helps your health in many other ways.
• If you drink alcohol, do so in moderation: Moderate drinking means one or two drinks per day. Moderate alcohol consumption supports healthy HDL levels, but it isn't something you should start doing specifically to boost good cholesterol.