A hike up a steep mountain, a heavy weight lifting workout. Get your cholesterol level checked at least every 5 months to maintain its balance. However, HDL cholesterol does not go up significantly in response to sustained (e.g., multi-day) stress, it actually goes down, so the increases reported can be safely assumed to be chiefly due to LDL cholesterol. However, if you don't drink, don't start drinking to raise your HDL cholesterol levels. Aerobic exercise for 120 minutes a week, such as a brisk walk, can increase your HDL cholesterol by 5 percent within a couple months, according to the Mayo Clinic. Primarily on the basis of epidemiologic data, an increase in HDL cholesterol by 1 mg per deciliter is associated with a 2 to 4 percent reduction in the risk of cardiovascular events. Raise your HDL good cholesterol.” For years, that’s what doctors nationwide have advised their patients. One could say that even the bigger increase from 213 to 248 is not that impressive in percentage terms, approximately 16 percent. ... (HDL) by 23 per cent in one month. Canadian researchers at the University of Western Ontario showed that drinking some glass of orange juice daily will increase HDL cholesterol levels by about 1/5. HDL is the liver’s helper and a very good one at that. 22. University of Scranton scientists found that volunteers who drank three 8-ounce glasses a day for a month increased their HDL-cholesterol levels by … “Lower your LDL bad cholesterol. Statins have only moderate effects on HDL cholesterol levels, raising them by 5 to 10 percent. HDL Cholesterol vs. LDL Cholesterol. I would recommend taking measures to raise his HDL. But a growing body of data is causing scientists to question the “goodness” of raising HDL. Reduce smoking and alcohol intake, which may lead into artery plaques and blockage. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. In estimating risk of heart attacks, every HDL point below normal is worth about 4 LDL points that is high. As we know, HDL cholesterol is the “good” cholesterol … Having high levels of HDL reduces your risk for both heart disease and stroke, which is why you want to get your cholesterol under control. ... TheHealthSite.com is India's largest health site with more than 40 lakh unique visitors per month… And certainly, it’s vital for heart health to lower LDL levels. The longer you train and the more intense the activity the greater the rise in HDL … The research is indisputable. Fruits and green vegetables are the best foods for raising the level of HDL—the good cholesterol which is responsible for disposing cholesterol through the liver. Orange. Average normal HDL for adult men is 45, for women is 55. Examples of vigorous activity would be running 3-4 miles. If you're just getting started or getting back on track, build stamina by progressing from five-, 10-, and 15-minute walks or workouts a … Adults who consumed a small bowl of berries daily for about 2 months had an increase of HDL levels by about 5%. Let us assume that he is an average adult with an average family history (one of his parents had coronary heart disease). Increase your HDL levels: Giving up cigarettes isn’t easy, but it can be done.According to Mushtaq, quitting cold turkey is the most effective method. This is thanks to the bioflavnoid in orange named hesperidin. HDL cholesterol is the good form of cholesterol that transports excess cholesterol out of the arteries, but certain lifestyle factors can cause it to drop. Here are some natural ways to raise your HDL. If you engage in one or both forms of activity for 30-60 minutes a day you can raise your HDL levels. 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