For what you are worried Do you have in back of mind heart disease Females are having protective hormone oestrogen which protect from heart disease till 45 yr till menstruation conti ue Your hdl is intermediate not low But if wa t to increase following are the options 1. Exercise daily 2. Avois trans fat like cakes , cookies,mostfried foods,margarines, 3. Limit saturated fat ( full fat dairy products ) 4. Weight reduction for obese ....and bp control, sugar control ....for hypertensive and diabetic 5..drugs like niacin,fibrate ....( gemfibrozil , simvastin, rosuvastin given for increased ldl also decrease ldl and increase hdl ) Four you upper 4 are good

U can add different types of seeds in your diet.. flax seeds ,safflower seed, pumpkin seeds..

Dietary modifications with regular exercise shall be considered.