Cholesterol gets a bad rap. But one kind — high-density lipoprotein (HDL) cholesterol — is actually good for you.

HDL cholesterol helps to remove excess cholesterol from your blood and protect your blood vessels from damage and inflammation. A higher level of HDL is associated with a lower risk of heart disease and related complications, like heart attack.

Medications have been proposed to increase HDL. But the best HDL boosters are still these healthy everyday habits:

1. Lose weight. Shedding extra pounds can lead to a 5 to 20 percent increase in HDL.
2. Get moving. Physical activity, especially aerobic activity, not only helps you lose weight, but also can help improve your HDL function and raise HDL. Brisk walking, jogging, swimming and playing racquetball are all good examples of aerobic activities.
3. Quit smoking. Stopping smoking can increase your HDL cholesterol by up to 5 percent. Quitting isn't easy, but once you do, tobacco's harmful effects on HDL tend to evaporate.
4. Drink only in moderation. Moderate alcohol consumption increases HDL cholesterol. This may help explain why a drink a day may have protective effects on the heart. But don't start drinking just to protect your heart. Exercise and a healthy diet can be safer and just as effective.