Hi Seto,

HDL needs to be greater than 40 mg/dL and ideally greater than 60 mg/dL.  Activity is the best way to raise HDL, especially aerobic activity and the longer the duration the greater the impact.  The more you sustain your heart rate for a significant period of time (at least 30 minutes) the better for raising HDL.  Check out this article for additional ways to raise HDL - Tips on How to Raise Your HDL.

LDL should be less than 130 mg/dL.  The best way to reduce LDL is by switching the saturated fats in your diet to healthy unsaturated fats and eliminating trans fats.  Here's a link to more information on saturated fat and trans fats.  A high fiber diet also plays a role in lowering LDL cholesterol (especially soluble fiber). 

Also, if you are overweight, losing weight will have a positive impact on your cholesterol levels.

All the best,

Lisa Nelson, RD, LN

The Heart of Health - Heart Health and Weight Loss Tips