HDL (high-density lipoprotein) cholesterol is often called the “good” cholesterol because it helps remove excess cholesterol from the bloodstream, transporting it to the liver where it can be processed and eliminated. Higher HDL levels are associated with a lower risk of heart disease and many people need guidance on how to increase those numbers.
Here are evidence-based ways to increase HDL cholesterol:
🏃♀️ 1. Exercise Regularly
- Aerobic exercise (like brisk walking, running, cycling, or swimming) is one of the most effective ways to raise HDL.
- Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week.
- Resistance training can also help when combined with aerobic activity.
🥑 2. Choose Healthy Fats
- Replace saturated fats (like those in butter, fatty meats, and processed foods) with monounsaturated and polyunsaturated fats:
- Monounsaturated fats: Olive oil, avocados, nuts
- Polyunsaturated fats: Fatty fish (like salmon, mackerel), flaxseeds, walnuts
🐟 3. Eat Omega-3 Fatty Acids
- Omega-3s don’t directly raise HDL much, but they help lower triglycerides and support heart health.
- Found in: Fatty fish, flaxseed, chia seeds, walnuts, and omega-3 supplements (like fish oil).
🍷 4. Moderate Alcohol Intake (If You Drink)
- Moderate alcohol consumption, especially red wine, may slightly increase HDL.
- Limit to:
- 1 drink/day for women
- 2 drinks/day for men
- Note: This isn’t a reason to start drinking if you don’t already.
🚭 5. Quit Smoking
- If you smoke, quitting can significantly increase HDL levels and improve HDL functionality.
🥗 6. Maintain a Healthy Weight
- Losing excess weight can improve HDL, especially if weight loss is through a healthy diet and regular exercise.
- Even 5–10% weight loss can make a difference.
🧘♂️ 7. Manage Blood Sugar and Insulin Resistance
- High blood sugar and insulin resistance can lower HDL.
- A balanced diet with low added sugar, whole grains, and lots of non-starchy vegetables can help.