You often hear about lowering your "bad" cholesterol and for good reason: it causes plaque to build up in your arteries and potentially block the flow of blood to your heart.

But what about raising your HDL "good" cholesterol, which helps empty your arteries of excess cholesterol? Good question. We have your answers.

More than 65 million Americans have cholesterol problems, either too much "bad" cholesterol or "total" cholesterol, or not enough "good" cholesterol.

Health experts say that too much "bad" and not enough "good" raises your risk of heart disease and strokes. Even raising your "good" cholesterol level even one milligram can reduce your heart attack risk by as much as three percent, experts say.

Lows and highs

Overall, it's best to have a low level of LDL cholesterol and a high level of HDL cholesterol. For women, that means an LDL level below 100 mg/dL and a HDL level of 50 mg/dL and above. For men, it's best to have the same LDL level, but an HDL level of 40 mg/dL and above.

If your "good" cholesterol falls below 50 mg/dL, you're generally at increased risk of heart disease and heart attack.

Here are some tips to give your HDL cholesterol a boost:

•  Stop smoking. You can increase your "good" cholesterol by up to 20 percent when you quit.

•  Lose excess weight.

•  Exercise regularly. According to the President's Council on Physical Fitness and Sports, only about one-third of adults get the minimum amount of recommended 30 to 60 minutes exercise three to five times a week. Don't start an exercise program unless you check with your doctor first.

•  Eat a diet that's low in saturated fat. Dietary practices shown to help reduce cholesterol include choosing fresh fruits, vegetables, whole grains, lean meats and low-fat dairy products. Avoid foods high in saturated fat and cholesterol such as full-fat dairy products, red meats, tropical oils and fried foods.

•  Drink alcohol in moderation. One drink with dinner, a 5-ounce glass of wine, has been shown to increase your "good" cholesterol.

However, if you don't drink, don't start now just because of the possible HDL benefits. And if you do drink, remember in moderation.

Other ways to raise the "good" 

If healthy habits aren't enough to raise HDL cholesterol levels, your doctor may recommend medications. Niacin, some statin drugs and a class of drugs called fibrates can raise HDL cholesterol for some people.

To lower the "bad," you also can eat foods high if viscous soluble fiber and plant sterols and stanols.

Viscous soluble fiber is found in foods such as oat bran and barley. Consuming 10 to 25 grams of soluble fiber a day, as part of a diet low in saturated fat and cholesterol, can help reduce "bad" cholesterol, according to the federal government's National Cholesterol Education Program.

Although trace amounts of plant sterols and stanols are naturally found in foods like almonds, apples, tomatoes and olive oil, these amounts are not enough to significantly lower cholesterol. Specialty products with added sterols and stanols are also available, ranging from orange juice to cheese to dietary supplements.