How to Increase HDL Cholesterol Naturally

We all know about the notorious “bad” cholesterol (LDL) – its role in clogging arteries and raising heart disease risk. But what about its lesser-known cousin, the “good” cholesterol (HDL)?

HDL acts as a superhero, scooping up LDL and escorting it out of harm’s way. The higher your HDL levels, the more efficiently you clear that bad cholesterol, reducing your risk of cardiovascular problems.

So, how do we turn up the volume on this heart-protective hero? Forget boring medications or drastic lifestyle changes!

Let’s turn up the HDL volume and dance towards a healthier, happier you!

What Is HDL?

HDL full form is High-density lipoproteins, which are one of the five major groups of lipoproteins.

Having a high level of HDL reduces the risk of potential health problems such as heart disease. Thus, it makes sense to increase the level of good cholesterol. An ideal HDL level is 60 milligrams/deciliter (mg/dL) or above.

The key to boosting the level of HDL is to practice a healthy lifestyle. This means that you should modify or change your habits not only to increase HDL but also to lessen the risk of health problems. Here are some ways to increase the good cholesterol level.

How to Increase HDL Cholesterol Naturally

1. Stop smoking

Smoking is the culprit of various serious health problems. Studies revealed that cigarette smoking greatly affects the HDL level. It lowers the good cholesterol making you vulnerable to developing serious illnesses like coronary heart disease and other heart problems. (1)

Quitting to smoke can improve your HDL metabolism and synthesis to its natural levels. Thus, if you want to avoid the possibility of developing heart problems, you must quit smoking.

2. Exercise

Exercising isn’t only to achieve or maintain a good physique, but also to live a healthy life. Performing an exercise program will also increase your HDL level. Engaging in physical activity helps in enhancing your HDL cholesterol.

You can do aerobic exercises like swimming, biking, and running along with weight training to boost your good cholesterol level. (2)

3. Loss weight

Dropping excess pounds can also help to increase HDL cholesterol. Research suggests a correlation between obesity and elevated levels of LDL cholesterol. (3)

Fats build-up around the waist or abdominal obesity is highly associated with heart disease and lower levels of LDL. Thus, to increase the HDL level, you must consider losing weight. You can also eat fat-burning metabolism-boosting foods to lose weight.

4. Eat healthy fats

Another way to boost your HDL level is to consume healthy fats. As much as possible, you must avoid consuming foods that contain trans fats such as baked goods, fried fast foods, and hard margarines.

Instead, you should consume healthy fa­­ts found in olive oil, avocado, salmon, and nuts. It’s because healthy fats increase the level of HDL cholesterol and eventually promote a healthier heart. (4)

5. Eat more fish

Research showed that eating more fish can increase the HDL cholesterol level through the omega-3 fatty acids (5). Fish like salmon, albacore tuna and mackerel have great amounts of omega-3 fatty acids.

Likewise, you can also find this fatty acid in mixed greens, walnuts, and flaxseeds.

6. Reduce intake of refined carbs

Too much intake of refined carbohydrates like sugar, white bread, and the like can adversely impact your HDL level. Experts suggest reducing intake of refined carbs to boost your HDL level. (6)

Instead, you should consider consuming healthier carbs from fruits and sprouted breads.

Read: How Long Does it Take to Lower Cholesterol

7. Keep moderate consumption of alcohol

Overconsumption of alcohol can do no good to anyone’s health. Research revealed that moderate consumption of alcohol can help a lot in improving good cholesterol levels. (7)

It is recommended for healthy women to drink one alcoholic drink a day and two drinks for men 65 and below.

You can try organic red wine, but make sure not to overdo drinking otherwise it will do more harm than good. It won’t only lower the cholesterol level but also affect your overall health. Drinking alcohol in moderation can reduce triglyceride levels or the fats in the blood.

8. Increase Intake of Niacin

Niacin is good for the eyes, hair, skin, nervous system, and digestive system. You can get Niacin from foods, but some people are taking Niacin as a prescription to increase HDL levels. Taking Niacin supplements can improve about 30% of good cholesterol levels in your body. (8)

Make sure to follow the prescription, otherwise taking higher dosages of niacin supplements can cause adverse effects. Negative effects include an uncomfortable feeling of flushing, itching, and tingling sensation. The worst thing is that taking a higher dosage of Niacin supplements can lead to muscle, liver, and gastrointestinal problems.

The safer way is to obtain niacin naturally from foods such as chicken breast, liver, mushroom, green peas, tuna, turkey, avocado, and sunflower seeds. This is the natural way to boost HDL cholesterol.

9. Reduce Sugar Intake

Excessive sugar intake, especially added sugars and refined carbohydrates, can raise LDL (“bad”) cholesterol levels. This is because your liver can convert excess sugar into LDL.

Reducing sugar intake can help you maintain a healthy weight, which is beneficial for cholesterol levels.

Some studies have shown that reducing sugar intake, particularly fructose (a type of sugar found in many processed foods), can lead to a modest increase in HDL (“good”) cholesterol levels.

Too much intake of sugary foods not only causes metabolic disorders but also decreases HDL levels. Thus, instead of eating cakes and the like, you should consider fruits and vegetables.

10. Use healthy oils when cooking

Soybean and olive oil are good in increasing the HDL cholesterol level due to their unsaturated fat content. Some research shows that olive oil can increase HDL cholesterol. (9, 10, 11, 12).

11. Consume foods that are rich in antioxidant

According to a study, foods rich in antioxidants are a great help in improving HDL cholesterol levels and triglycerides. Thus, risks related to heart failure, inflammatory biomarkers and stroke are at bay. It is recommended to consume avocado, berries, spinach, beets, kale and dark chocolate.

12. Talk to your physician

Aside from implementing other ways to increase the level of good cholesterol, you should not forget to talk to your physician. This way you’ll be well-informed about your cholesterol level.

Cholesterol-Lowering Foods: A Heart-Healthy Guide

Cholesterol plays an important role in our bodies, but when levels rise, especially “bad” LDL cholesterol, it can cause health risks like heart disease.

Fortunately, some foods can help control and lower cholesterol levels naturally. The following foods not only support heart health but also actively lower cholesterol.

1. Oats and barley

Oats are rich in soluble fiber, especially beta-glucan, which helps lower LDL cholesterol. Soluble fiber works by absorbing cholesterol in the intestines, preventing it from being absorbed into the bloodstream. Adding barley to a bowl of oatmeal or soups and stews can give you a significant fiber boost.

Tip: Aim for at least 3 grams of soluble fiber per day to see cholesterol-lowering benefits.

2. Nuts

Almonds, walnuts and other nuts are packed with heart-healthy fats, fiber and antioxidants. Studies have shown that eating a handful of almonds regularly can help lower LDL cholesterol levels and reduce the risk of heart disease.

Tip: Eat a small portion (about 1 ounce) of almonds as a snack or add to salads and yogurt for extra crunch and nutrition.

3. Fatty fish

Fatty fish such as salmon, mackerel and sardines are high in omega-3 fatty acids, which can help lower triglycerides and lower LDL cholesterol. Omega-3 also improves heart health by reducing inflammation and supporting healthy blood vessel function.

Tip: Try to eat fatty fish at least twice a week for maximum benefits.

4. Legos

Beans, lentils and chickpeas are excellent sources of protein and soluble fiber. Adding lemon to your diet can help lower LDL cholesterol and improve overall heart health. They are also great for weight management, another factor in controlling cholesterol levels.

Tip: Substitute lemon for meat at a few meals per week to reduce saturated fat intake.

5. Fruits rich in pectin

Fruits like apples, oranges, grapes and strawberries contain pectin, a type of soluble fiber that helps lower cholesterol. Pectin works like oats by binding cholesterol in the digestive tract and helping the body excrete it.

Tip: Include at least one serving of this fruit daily for a heart-healthy snack or dessert.

6. Avocados

Avocados are rich in monounsaturated fats, which help raise “good” HDL cholesterol while lowering “bad” LDL cholesterol. They are high in fiber, making them a great choice for overall heart health.

Tip: Use mashed avocado as a spread on toast or add slices to salads for a creamy texture.

7. Olive oil

Extra virgin olive oil is a staple of the Mediterranean diet and is known for its heart-healthy benefits. It is rich in monounsaturated fats, which can help lower LDL cholesterol and inflammation.

Tip: Use olive oil instead of butter or other cooking oils to improve heart health.

8. Whole grains

Whole grains like brown rice, quinoa and whole wheat are packed with fiber, especially soluble fiber. They help lower cholesterol by reducing its absorption into the bloodstream and promoting digestive health.

Tip: Choose whole grains over refined grains like white rice and white bread for sustained energy and better heart health.

9. Soy products

Soy foods like tofu, soy milk and edamame contain compounds that help lower cholesterol levels. Regular consumption of soy can lower LDL cholesterol and provide a plant-based protein alternative to animal products rich in saturated fat.

Tip: Swap the meat with tofu or enjoy a glass of soy milk to include more soy in your diet.

10. Green tea

Green tea is rich in catechins and other antioxidant compounds that have been shown to lower LDL cholesterol levels and improve heart health. It is a low-calorie, hydrating drink that supports overall well-being.

Tip: Enjoy a cup of green tea in the morning or as a relaxing afternoon break.

11. Dark chocolate

Yes, you read that right—dark chocolate, when eaten in moderation, can help lower cholesterol. Dark chocolate contains flavonoids, which help lower LDL cholesterol and improve circulation.

Tip: Choose dark chocolate with at least 70% cocoa content for the best heart-healthy benefits and keep portions small.

Indeed, following the tips above can make your good cholesterol go up. Make it a habit to check your cholesterol regularly and live a healthy lifestyle.