8 ways to boost good cholesterol 

Get exercise

Your HDL level can increase with physical activity. Get at least 30 minutes of moderate exercise every day, seven days a week.

Lose extra weight

Losing excess weight will help you lower your LDL ("bad") cholesterol readings and boost your HDL levels if you are overweight.

Choose better fats

Monounsaturated and polyunsaturated fats are the better options. These are present in plants, nuts, and seafood such as salmon and tuna. As with all your meals, keep your portion sizes modest. 

Alcohol in moderation

Moderate alcohol consumption is associated with greater HDL values. 

Stop smoking

Your HDL level can rise if you stop smoking.

Cut back on sugar

Eating high-carb foods reduces HDL cholesterol levels, increasing the risk for metabolic disorders. 

Consume healthy oil

Studies suggest that one of olive oil’s heart-healthy effects is an increase in HDL cholesterol.

Eat more antioxidant-rich food

A diet high in antioxidants increases HDL cholesterol levels relative to triglycerides and may lower the risk of heart attack, stroke, and inflammatory biomarkers.