Depending on how low your HDL is and other risk factors, you might consider starting hormone replacement therapy. It's harder to raise HDL than to lower total cholesterol. Hormone replacement therapy, as we've said, will raise HDL for postmenopausal women. Stop smoking if you smoke, lose weight if you are overweight, and get regular aerobic exercise. If you are sedentary, aim for brisk 30-minute walks three to five times a week, or another aerobic exercise such as swimming.
More strenuous exercise can help even more.
To reduce total blood cholesterol, consume less cholesterol and saturated fats. Eat a diet rich in fruits, grains, vegetables, and nonfat dairy products. Dietary cholesterol comes only from animal products such as meats, poultry, fish, eggs, and dairy products. The amount of cholesterol you consume affects the amount your body produces, which is also affected by genetic factors. But saturated fats, found chiefly in animal products, affect blood cholesterol levels even more than dietary cholesterol itself.