To raise HDL (high-density lipoprotein), which is the "good" cholesterol, key strategies include lifestyle and dietary changes:
- Physical activity: Regular exercise like walking, biking, weight training, or other moderate to high intensity activities most days of the week helps increase HDL levels.
- Quit smoking: Stopping smoking can quickly raise HDL and improve its function.
- Weight loss: Losing 5-10% of excess body weight can increase HDL.
- Healthy fats: Eating fatty fish rich in omega-3s (such as salmon, sardines, mackerel) 2-3 times a week or taking fish oil supplements can raise HDL.
- Limit sugar and refined carbohydrates: Reducing intake of sugary foods, sodas, and white carbs helps improve HDL.
- Increase fiber: Consuming fiber-rich foods like fruits, vegetables, legumes, and whole grains supports higher HDL.
- Avoid trans fats: Found in processed and fried foods, they lower HDL and raise LDL (bad cholesterol).
- Moderate alcohol: Moderate wine or alcohol consumption may increase HDL but should be done cautiously.
Other approaches include incorporating extra virgin olive oil and possibly a ketogenic diet, which has been shown to increase HDL in some people. Medication like niacin can increase HDL but is generally less favored than lifestyle changes due to side effects and uncertain impact on heart disease risk. Aim for an HDL level of 60 mg/dL or above for protective heart health benefits.
