To increase HDL ("good") cholesterol, several lifestyle and dietary strategies are effective:
Physical Activity
- Engage in regular aerobic exercise such as brisk walking, biking, or swimming. Even 60 minutes of moderate-intensity aerobic exercise per week can raise HDL levels and lower triglycerides
- Activities that raise your heart rate to 50%-60% above resting, such as walking 2 miles in 30 minutes or biking 5 miles in 30 minutes, are beneficial
Dietary Changes
- Use healthy fats like extra virgin olive oil, which contains antioxidants (polyphenols) that increase HDL
- Incorporate fatty fish rich in omega-3 fatty acids (salmon, mackerel, sardines) 2-3 times per week to help raise HDL
- Eat fiber-rich foods such as fruits (apples, pears, raspberries), vegetables, legumes, whole grains, nuts, and seeds, which support better cholesterol balance
- Avoid trans fats found in partially hydrogenated oils, as they lower HDL and raise LDL cholesterol
- Limit sugar and refined carbohydrates (white bread, pasta, sweets), which can reduce HDL levels
Weight and Lifestyle
- Losing 5-10% of body weight if overweight can increase HDL cholesterol
- Quit smoking, which raises HDL and reduces heart disease risk
- Moderate alcohol consumption, especially wine, may increase HDL but should be avoided if you have diabetes, high triglycerides, or fatty liver
Supplements (Consult a Doctor First)
- Fish oil supplements containing EPA and DHA omega-3 fatty acids may slightly raise HDL and lower triglycerides
- Niacin (vitamin B3) in higher doses can raise HDL by over 30%, but should only be taken under medical supervision due to possible side effects
In summary, increasing HDL cholesterol involves a combination of regular physical activity, heart-healthy dietary fats, fiber-rich foods, avoiding harmful fats and sugars, maintaining a healthy weight, and quitting smoking
