It is common knowledge that lowering your cholesterol levels can prevent serious heart conditions and lengthen your life. However, many people don't know that there are two types of cholesterol and it can be just as valuable to your health to raise your levels of one kind. Information on how to raise your cholesterol levels rarely makes the front-page news, so what should you do if you need to bump your levels up?

When my doctor suggested that I try to raise my HDL levels (also known as high density lipoproteins, or the good cholesterol), I took to the Internet to find methods to help me reach the target that she had set. It turns out that the HDL actually picks up extra cholesterol in your bloodstream and carries it back to the liver to be eliminated, helping to protect your heart and arteries. Levels below 40 mg/dL (milligrams per deciliter of blood) lead to increased risk of health problems.

All it takes are simple, healthy lifestyle changes to get your numbers climbing. Each step is common sense advice that you've already heard before.

If you smoke, make quitting your first priority. Not only does smoking negatively affect your HDL levels, but also increases your blood's tendency to clot. This combination can lead to deadly heart disease.

Take control of your weight. As you lose the excess pounds, your HDL level will rise. Physical activity and a healthy, balanced diet both contribute to lowering bad cholesterol and raising the good. Soluble fiber, which is found in foods like oats, fruits, and vegetables, is key.

Make sure that you are eating an adequate amount of healthy fats. Natural, plant based fats are essential for your body to function properly and can raise your HDLs. Adding olive or canola oil into your diet is a simple way to incorporate more of these foods. Also, try foods with high levels of Omega 3 fatty acids, such as nuts, flaxseed, and fish. Avoid foods with trans fat, because these artificial fats can have negative health ramifications.

If you drink alcoholic beverages, do it in moderation. Studies have shown positive effects from alcohol consumption, but not in excess. Limit it to one drink per day for women, and one to two for men.

Having high levels of good cholesterol and low levels of the bad can protect you from heart problems down the line. Make simple changes to live a longer, healthier life!

Learn more about this author, Kim Kunaniec.
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