High-density lipoprotein (HDL), also known as Good cholesterol, plays a role in transporting excess cholesterol to the liver, preventing it from accumulating in the bloodstream. This is why it is beneficial in preventing various heart diseases. So, how can you raise HDL cholesterol?(2)

How to raise HDL Cholesterol?

Here are some natural methods and tips for raising the levels of good cholesterol in the body:

• Exercise regularly

 Engaging in physical activity several times a week can increase HDL cholesterol levels. It also helps enhance its antioxidant and anti-inflammatory effects in the body. We recommend biking, running, walking, swimming, and endurance exercises for at least 150 minutes weekly.

High-intensity exercises are even more effective in raising levels of HDL cholesterol. (3)(2)(6)

• Lose excess weight

Excess weight is associated with high levels of bad cholesterol (LDL) and low levels of good cholesterol (HDL). If overweight, focus on losing kilograms through dietary modifications and exercise. Losing weight can improve cholesterol levels by 5 – 10%. (4)(5)

• Quit smoking

Quitting smoking raises HDL cholesterol levels and improves its function in the body. Some studies have shown that levels of HDL cholesterol increase within less than three weeks after quitting smoking.

Therefore, do not hesitate to quit smoking for your cholesterol levels and heart health. (3)(5)(4)

• Cook with healthy oils

Olive oil is one of the healthiest fats, abundant in polyphenols. Studies have shown that extra virgin olive oil increases HDL cholesterol levels in healthy people, older adults, and individuals with high cholesterol by up to 50%.

It is also recommended to use coconut oil to raise HDL cholesterol levels. However, it is important to consume it in moderation due to its high content of saturated fats, which can raise LDL cholesterol. (2)(3)(6)

• Follow a low-carbohydrate diet

Following a low-carbohydrate diet can raise HDL cholesterol levels, particularly in individuals with obesity, diabetes, or insulin resistance. 

Low-carbohydrate diets offer a range of health benefits, including weight loss and lower blood sugar levels.(3)

• Consume antioxidant-rich foods

Another answer to the question “How to raise HDL cholesterol?” is to consume foods rich in antioxidants. Some of these foods include:(2)(6)(3)

1. Avocados, which contain folate and monounsaturated fats that help maintain HDL cholesterol levels and reduce the risk of heart diseases.
2. Nuts, such as pistachios, almonds, and peanuts, are also rich in healthy fats and fiber. They contain sterols that inhibit cholesterol absorption in the body.  
3. Other antioxidant-rich foods include radishes, beets, spinach, berries, eggplants, blackberries, and red cabbage.

• Eat fatty fish

To increase HDL cholesterol levels, ensure regular consumption of fatty fish such as salmon, sardines, and mackerel several times a week. (3)

• Other methods

to raise HDL cholesterol in your body include:(5)(3)

1. avoiding alcohol consumption.
2. Avoiding Artificial trans fats found in margarine.

Following these methods and incorporating them into your lifestyle can effectively increase HDL cholesterol levels and improve your overall health.

What are the Optimal Levels of HDL Cholesterol in the Body?

Higher HDL cholesterol levels are associated with better physical and overall health, as the risk of heart attacks and strokes decreases with higher HDL cholesterol levels.

In the following table, we will illustrate the desirable and risky levels of HDL cholesterol in milligrams of cholesterol per deciliter of blood: