2.Add more foods high in soluble
fiber to your diet. Soluble fiber is
found in oats; fruits such as apples,
grapes and citrus fruits; and legumes.
The soluble fiber in these foods helps
lower total cholesterol and raise HDL
levels. Try eating at least two servings
of these foods each day.

3.Add aerobic exercise, such as
walking, biking and swimming, which
helps raise HDL levels. Try to be
active for at least 30 minutes each day
for optimum benefit.

4.Stop smoking if you smoke, as
smoking not only lowers HDL levels, it
is also an independent risk factor for
heart disease.

5.Eat foods that contain
phytoestrogens such as soy
products. Tofu, tempeh, and TVP
(texturized vegetable protein) all may
help raise HDL levels. Include at least
two servings each day. A simple
method is to make a blender smoothie
using soymilk and fresh fruit each
morning.

6.Eat less trans fatty acids. Trans
fatty acids are found primarily in
deep-fat-fried foods such as french
fries and many fast foods as well as in
processed baked goods such as
cookies, crackers and cakes. Tub or
squeeze margarine contains less trans
fatty acids than stick versions.
7.Alcohol, in red or white wine or even
beer, appears to raise HDL levels. Go
easy here; the key idea remains
moderation, meaning no more than
one drink a day for women and two
drinks a day for men.