Make your lifestyle count

HDL cholesterol levels are often lower in people who have metabolic syndrome. This is a group of conditions that includes obesity, increased blood pressure and high blood sugar levels.

Increased physical activity can raise HDL cholesterol levels while lowering levels of triglycerides, the most common type of fat in the body. As little as 60 minutes of moderate-intensity aerobic exercise a week can achieve this. Moving more also can help you lose weight.

Try not to include trans fats in your diet. Trans fats can increase LDL cholesterol and lower HDL cholesterol levels. Foods made with shortening, such as cakes and cookies, often contain trans fats. So do most fried foods and some margarines. Also limit saturated fat, found in meats and full-fat dairy products.

If you smoke, find a way to quit. Smoking lowers HDL levels, especially in women. And it may raise LDL cholesterol and triglyceride levels.

Moderate use of alcohol has been linked with higher levels of HDL cholesterol. For healthy adults, moderate drinking means up to one drink a day for women and up to two drinks a day for men.

However, if you don't drink alcohol, don't start drinking to raise your HDL cholesterol levels. Too much alcohol can cause weight gain. And it might increase your blood pressure and triglyceride levels and raise your risk of certain cancers.