Increase HDL and Decrease LDL with Diet
Exercise: Walk 30-60 minutes five times a week for a total of 2 1/2 to 5 hours per week. Walking twice a day for 30 minutes each time will increase your metabolism, strengthen bones, muscles and keep your heart pumping. This will increase the HDL cholesterol, which removes LDL cholesterol from your arteries.
Bread: Instead of eating white floor bread, buy whole wheat bread.
Fiber: Increase your intake of soluble fiber found in things such as oatmeal, whole grains, barley, beans (Kidney Beans, Soy Beans, and Garbanzo Beans), lentils, peas, peanuts (1/4 cup daily), apples, strawberries and other fruits. Try to consume a variety of soluble fiber containing foods every day.
Monounsaturated Fats: These are oils like avocado, olive, canola and those found in peanut butter. They can increase HDL concentration without raising total cholesterol.
Juice: Cranberry juice may significantly increase hdl according to one study published in the British Journal of Nutrition. Cranberry Juice also contains anti-oxidants which is good for your health.
Onion: Put raw yellow or white onions in your daily menu. According to Dr. Victor Gurewich of Tufts University one raw onion per day can increase hdl by thirty percent.
Avoid These Foods: Fried foods, Butter, Ghee, Milk with Fat, Meat, Refined Sugars and Carbs. Avoiding these foods will help to increase hdl cholesterol. This means consume only natural sugar such as fruits and do not consume donuts, cake, pastries, ice cream etc. You can have 2 to 3 teaspoon of sugar in your tea and that's it for the day for refined sugar.
Stop Smoking: If you smoke, giving up tobacco will result in an increase in HDL levels.
Consume Supplements: Eat 1 tablespoon flaxseed with 1 cup non fat yogurt. Eat 2 capsules of flaxseed oil or fish oil daily.
Vitamins: Also eat 1 multi vitamin a day. This will not help with your hdl or ldl directly but will give you body vitamins and nutrients that will make you feel active and you can do more exercise and walking. Deficiency of vitamins and minerals causes a person to feel like they are tired all the time.