Increasing your HDL cholesterol can lower your risk of heart disease, and there are many ways you can achieve this on your own, without medication.
While many health advisories recommend lowering your cholesterol, there’s one type of cholesterol you may want to raise: your HDL cholesterol.
There are two main types of cholesterol in the body: high-density lipoprotein cholesterol (HDL) and low-density lipoprotein (LDL) cholesterol. HDL is often called the “good” cholesterol because it helps move LDL (or “bad” cholesterol) away from the arteries — where it can build up and cause a heart attack or stroke — and to the liver, where it gets broken down and flushed from the body.
A higher level of HDL is linked to a lower risk of heart disease. For women and men, an HDL level of 60 milligrams per deciliter (mg/dL) of blood is desirable.
Lifestyle changes are an effective way to increase HDL and have been shown to lower the risk of heart attack, notes the Mayo Clinic. Getting more exercise, quitting smoking, and eating a healthy, Mediterranean-style diet can all help raise your HDL.
Read on to find ways to boost HDL cholesterol — and the evidence behind them.
1. Start a Regular Exercise Routine and Stick With It
Regular exercise is important for maintaining heart health and can also increase HDL cholesterol levels. Research has shown that moderate-intensity aerobic exercise and low-to-moderate endurance exercise can raise HDL levels, though the optimal amount, intensity, and type of exercise varies in studies and can depend on the individual.
The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, throughout the week. It additionally recommends doing moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least two days per week.
Moderate-intensity aerobic activities include:
Walking (at least 2.5 miles per hour)
Water aerobics
Biking slower than 10 miles per hour
Vigorous-intensity aerobic activities include:
Running
Swimming laps
Vigorous aerobic dancing
Cycling 10 miles per hour or faster
Jumping rope
Hiking uphill
“Exercise is excellent because it may independently raise your HDL but also leads to weight loss, which may account for additional gains in your HDL,” says Haitham Ahmed, MD, MPH, a cardiologist at AdvantageCare Physicians in New York City.
2. Lose and Keep Off Any Extra Pounds
If you’re overweight or obese, losing some weight can help to raise HDL cholesterol. Leah Groppo, RD, CDE, a clinical dietitian at Stanford Health Care in California, says that losing around 7 percent of your total body weight is enough to cause a metabolic shift. But, as Groppo notes, “maintaining weight loss is key.”
Abdominal obesity — fat that accumulates around your waist rather than in the hips and thighs — seems to be associated with heart disease risk and lower levels of good cholesterol. While it’s not possible to target belly fat through exercise and diet, weight loss in general will reduce the type of abdominal fat that’s linked to health risks.
Effective weight loss methods include diet, exercise, weight-loss medications such as GLP-1 drugs, and surgery.
3. Quit Smoking
We know that smoking cigarettes can lead to a number of health problems, including lung disease, cancer, and a greater risk of a heart attack. But did you know smoking can also suppress or lower those good cholesterol levels?
“Smoking can reduce HDL cholesterol in many ways, including by inhibiting HDL synthesis in the first place, blocking its maturation, and speeding up its clearance and metabolism,” Dr. Ahmed says. “Quitting smoking can help your HDL synthesis and metabolism to go back to their natural levels so that the HDL can do its job better again.”
A meta-analysis notes there’s “abundant evidence” supporting the link between smoking and HDL levels and that research has found increased HDL levels in those who quit smoking.
If you’re trying to quit smoking, talk to your doctor about the many methods to help you through the process.
4. Include Fatty Fish in Your Diet
Following the Mediterranean diet — eating mainly fish, fruit, veggies, whole grains, legumes, nuts, and olive oil — may positively affect HDL cholesterol. One study concluded that a diet rich in foods including fatty fish showed an increase of HDL particles in the body, especially when compared with lean fish and meat. And another found that increases in fish consumption, along with virgin olive oil, nuts, legumes, and whole grains, were associated with higher HDL levels.
“Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says. “Two servings of fatty fish per week, including salmon, mackerel, or albacore tuna, can help you hit your omega-3 goals.” You’ll also get omega-3s from flaxseed, mixed greens, and walnuts.
5. Cut Back on Sugar and Refined Carbohydrates
Eating foods high in refined grains — such as white rice and products made from refined wheat flour — reduces HDL cholesterol levels, increasing the risk for metabolic disorders, according to research. Refined carbohydrates found in foods labeled “low fat” make these just as bad as full-fat foods, because the fat is often replaced with carbohydrates from added sugar and other starches. Researchers note that when carbohydrates, especially sugars, replace saturated fats, HDL levels tend to decrease.
A study of 2,500 people with diabetes found that following nutritional recommendations to limit added sugar in the diet was linked to significantly higher HDL cholesterol levels.
An observational study that followed 6,000 subjects for an average of 12.5 years found that sugar-sweetened beverages like sodas and fruit juices were associated with low HDL levels.
When trying to reduce added sugar in your diet, Ahmed says, it’s best to slowly replace sugars with fruit and vegetables. He adds, “Also try to avoid trans fats, including fried foods or those prepared with shortening, since these may also reduce HDL.”
6. Cook With Healthy Oils
Not all oils are created equal when it comes to your heart health. Olive oil and sunflower oil are mainly unsaturated fat, which can lower LDL cholesterol and at the same time increase HDL cholesterol. In olive oil, it’s not simply the healthy fats but also polyphenols — plant compounds that have antioxidant effects — that have been shown to increase HDL.
Research also shows that while coconut oil can raise HDL, it isn’t the best heart-healthy oil because of its high saturated fat content, which also raises LDL cholesterol.
The American Heart Association advises sticking with nontropical vegetable oils for cooking and avoiding tropical oils like coconut oil or palm oil.
Groppo agrees. “Coconut oil is best used on the skin,” she says.
7. Eat More Antioxidant-Rich Foods
Research has found that an antioxidant-rich diet raises HDL cholesterol levels and might be associated with a reduced risk of stroke, heart failure, and inflammatory biomarkers.Antioxidant-rich foods include colorful fruits and vegetables, like berries, beets, and avocado, and dark leafy greens like kale and spinach and broccoli. Nuts, seeds, whole grains, and dark chocolate are also good sources of antioxidants.
“Indulge in antioxidant-rich foods to increase HDL cholesterol,” Groppo says. “The more colors that you can get in your diet, the better.”
8. Talk to Your Doctor About Supplements
If all other methods of increasing your HDL cholesterol haven't been effective, you might think of taking dietary supplements. Still, Ahmed cautions that supplements aimed at raising HDL only do so modestly. Also, supplements have not yet been proven to reduce heart attacks or strokes.
Speak to your doctor before taking any supplements to raise HDL cholesterol, because some supplements come with health risks or may interact with medication.
The Takeaway
Lifestyle changes such as regular exercise, weight management, and stopping smoking are proven ways to boost HDL cholesterol — the “good” cholesterol — which can reduce your risk of heart disease.
A diet that is low in refined grains and sugars and that includes fatty fish like salmon, healthy oils, and antioxidant-rich foods can help increase HDL levels.
If you’re considering taking supplements to raise your HDL, it’s important to consult with your doctor to make sure it’s a safe and effective choice for you.
