To increase HDL (high-density lipoprotein), also known as "good" cholesterol, several lifestyle strategies are effective:
- Exercise regularly: Physical activity most days of the week, including aerobic and strength training exercises, helps raise HDL levels.
- Eat healthy fats: Consume omega-3 fatty acids found in fatty fish (like salmon, mackerel, sardines), and use healthy oils such as extra virgin olive oil, which contains heart-healthy antioxidants.
- Lose excess weight: Losing 5% to 10% of body weight if overweight can increase HDL cholesterol.
- Quit smoking: Stopping smoking rapidly improves HDL cholesterol levels and heart health.
- Limit sugar and refined carbs: Eat more fiber-rich whole foods such as fruits, vegetables, legumes, and whole grains instead of sugary or refined carbohydrate foods.
- Avoid trans fats: Steer clear of products containing partially hydrogenated oils which lower HDL.
- Moderate alcohol consumption: Drinking in moderation, specifically wine, may increase HDL, but it's important not to drink if there are contraindications such as diabetes or fatty liver.
Medications like niacin can raise HDL but lifestyle changes remain the primary recommendation for boosting HDL cholesterol effectively.
These lifestyle adjustments not only raise HDL but also improve its function and overall cardiovascular health.
