5 secrets to boosting your good cholesterol

Incorporate these changes into your daily habits to help raise your good cholesterol and improve your heart's health.

Your high-density lipoprotein (HDL), or good cholesterol, levels are an important measure of your heart's health.

• HDL cholesterol removes low-density lipoprotein (LDL), or bad cholesterol, from your blood to prevent it from building up on the walls of your arteries. In doing so, it lowers your risk of heart disease.
• The higher your HDL cholesterol levels, the less LDL cholesterol you will have in your blood.

• If you smoke cigarettes, quit.

Quitting smoking is never easy, but it could increase your HDL cholesterol by up to 10 per cent.

Physicians can be great resources when you're looking to quit smoking, as they can refer you to a smoking cessation clinic, or offer nicotine replacement therapies such as lozenges or patches.

Regular exercise can boost your HDL cholesterol levels.

• Get at least 30 minutes of moderate-intensity exercise five times a week, and you could increase your HDL by around 5 per cent.
• Examples of suitable activities include running, walking, cycling and swimming—anything that raises your heart rate.
• Break your exercise sessions into short segments if you are new to exercise or have difficulty finding time to exercise.

• If you're overweight, focus on becoming more active and following a healthy diet.

Studies show that by losing just two kilograms, you could increase your HDL cholesterol levels.

The types of fat in your diet determine the amount of HDL cholesterol in your blood.

• Choose unsaturated fats—found in fruit and vegetables, fish, vegetable oils, nuts and seeds—over saturated fats to raise your HDL cholesterol.

• If you drink alcohol, do so responsibly.

Some studies suggest that a moderate alcohol intake lowers the risk of heart disease. Scientists believe that this is because alcohol raises HDL cholesterol levels.

Some alcoholic beverages are better than others when it comes to boosting your heart's health.

• Red wine, which is high in antioxidants such as resveratrol, is likely to offer you the best chance of lowering your risk of heart disease.

If your LDL cholesterol levels still remain high despite lifestyle changes, your healthcare provider may prescribe medications to reduce your risk of heart disease.