Final answer:
To improve the HDL over LDL ratio, it is advised to consume polyunsaturated and omega-3 fatty acids while reducing saturated and trans fat intake, coupled with regular aerobic exercise.
Step-by-step explanation:
To increase high-density lipoprotein (HDL) over low-density lipoprotein (LDL), a combination of dietary modifications and physical activity is recommended. Consuming foods rich in omega-3 fatty acids, such as alpha-linolenic acid, and polyunsaturated fatty acids can help in this regard because they lower LDL and elevate HDL. It is crucial to reduce the intake of saturated and trans fatty acids, as these can increase LDL levels and decrease HDL, thus negatively impacting blood cholesterol levels. Regular aerobic exercise also contributes by lowering LDL cholesterol and increasing HDL cholesterol. While the role of HDL in preventing heart disease has been debated due to recent studies, the traditional view is that HDL helps transport excess cholesterol to the liver, where it's metabolized, which aids in reducing the risk of atherosclerosis and related cardiovascular diseases.