To raise HDL cholesterol, the "good" cholesterol, several lifestyle changes are effective:
- Increase physical activity: Regular exercise, especially aerobic and high-intensity workouts, significantly raise HDL levels.
- Quit smoking: Stopping smoking can rapidly improve HDL cholesterol and its function.
- Eat healthy fats: Incorporate monounsaturated and polyunsaturated fats, found in extra virgin olive oil, fatty fish (like salmon and mackerel), nuts, avocado, and seeds.
- Lose excess weight: A modest weight loss of 5-10% if overweight can improve HDL cholesterol.
- Reduce sugar and refined carbs: Limit foods high in sugar and white carbohydrates, replacing them with high fiber foods like fruits, vegetables, legumes, and whole grains.
- Avoid trans fats: These lower HDL and raise LDL cholesterol, so avoid processed and fried foods containing partially hydrogenated oils.
- Moderate alcohol consumption: Moderate intake, especially of wine, can increase HDL, but it’s not recommended to start drinking if currently abstinent due to other health risks.
These approaches collectively help raise HDL and improve overall heart health. Supplements like fish oil may help but should be used under medical advice. Medications to raise HDL exist but lifestyle modification is the primary and most effective path.
