Trying to raise your good cholesterol levels? One surprising way is to eat fat. Just make sure it's the right kind.

Foods rich in monounsaturated fats like canola oil, olive oil, and nuts can improve good HDL levels without increasing the level of bad cholesterol in your bloodstream.

Omega-3 fatty acids, which are found in fish such as salmon and mackerel, can also give your HDL a boost.

Ditto for alcohol. But remember, moderation is key—meaning no more than one drink a day for women and two for men.

Recent studies suggest another indulgence—dark chocolate—may raise your good cholesterol, too. But don't overdo it because chocolate is high in calories.

And getting too many calories can lead to weight gain, which lowers good cholesterol.

So does smoking—which is yet another reason to kick the habit.

Finally, don't forget about exercise. Getting at least 30 minutes of physical activity every day can up your HDL. You don't have to do it all at once, though; several short spurts are fine. And you don't have to be an Olympic contender either. Activities like brisk walking won't win you any gold medals, but they may pay off in even bigger ways when it comes your heart.