Use foods higher in monounsaturated fats such as olive oil, canola oil and avocado. There is strong evidence that monounsaturated fats raise HDL levels without affecting total cholesterol. Just remember, as always, to be aware of portion size - those calories can add up quickly!

Eat at least 2 servings of foods high in soluble fiber, such as oats, apples, citrus fruits, and legumes. The soluble fiber in these foods helps to lower total cholesterol and raise HDL levels.

Add aerobic exercise, such as walking, biking, running, or swimming to your routine. Try to be active for at least 30 minutes each day for optimum benefit. Always check with your doctor before starting an exercise program.

If you smoke, stop. Aside from other harmful effects, smoking lowers HDL levels and is an independent risk factor for heart disease. Speak to your doctor about smoking cessation tools available to you.

Lower your intake of trans fatty acids. Trans fat is found primarily in fried foods and processed baked goods such as cookies, cakes and crackers. Tub or liquid margarine contains less trans fat than stick versions, or look for tub margarine that is trans fat free.

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