How can I raise my HDL cholesterol?

Q. My total cholesterol is fine. But my HDL is only 35. What can I do to raise it?

A. Even with a normal total cholesterol level, it's great that you want to know how to raise your HDL (so-called good) cholesterol. That's because people with high HDL tend to be at lower risk of heart disease.

Drug companies have spent millions of dollars trying to find a safe drug to raise HDL cholesterol levels. It hasn't happened. And even when those drugs did raise HDL a bit, there was no decrease in risk of cardiovascular disease.

So, healthy lifestyle practices are what you want to do:

• 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. Although food products should no longer contain these artificial fats, it's best to still look at food labels to be sure.
• 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 an average of one drink per day or less. Moderate alcohol consumption supports healthy HDL levels, but it isn't something you should start doing specifically to boost good cholesterol.

Image: © mohd izzuan/Getty Images