Total cholesterol levels dropped, and more people had adequate levels of “good” HDL cholesterol. , researchers found that including olive oil in the diet decreased LDL concentrations in healthy young men. Of course, it is well-known that increasing HDL protects the heart and cardiovascular system. “Coconut oil is best used on the skin,” she says. After a heart attack, there are many steps you can take to reduce your risk of another one. A study published in February 2016 in the journal,  concluded as much. ", "Comprehensive and informative material.". He adds, “Also try to avoid trans fats, including fried foods or those prepared with shortening, since these may also reduce HDL.”. Foods that are beneficial for increasing your HDL levels include: Avocados – they are an amazing source of monounsaturated fatty acids that boost HDL … If you’re overweight, try to exercise for 30 minutes 5 times a week to lower your body mass index and significantly improve your HDL levels. Look for good oil plant-based oils, and consume fish three times a week. It helps remove LDL, the bad cholesterol, from your body. Thanks to powerful cholesterol-lowering statin drugs, driving down low-density lipoprotein (LDL), or "bad" cholesterol, has been the primary approach to improving cholesterol levels. Various foods and certain healthy habits can help increase HDL in your body. , mixed greens, and walnuts in your diet. HDL is the good cholesterol that cleans up the arteries and contributes towards good cardiac health. % of people told us that this article helped them. Other Dietary Means to Increasing HDL. Regular exercise is an important part of a healthy lifestyle and can also increase HDL cholesterol levels. How to Raise HDL Quickly. HDL is called "good" because it supposedly reduces the build-up of cholesterol in arteries, a condition called atherosclerosis. Thanks to all authors for creating a page that has been read 131,404 times. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine and is board certified. found that 318 participants who received laparoscopic adjustable gastric banding showed a significant increase in their HDL cholesterol long-term, 12 years later. Include your email address to get a message when this question is answered. “Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says. Other Foods that Raise HDL Cholesterol. So even if you see little to no change in HDL levels, know that all the lifestyle changes you have made will support your broader efforts to live long well. A: Before I answer that question, why bother to increase HDL cholesterol at all? He received his Doctorate in Osteopathic Medicine (D.O.) This article was medically reviewed by Erik Kramer, DO, MPH. Last Updated: June 12, 2020 By using our site, you agree to our. Vigorous exercise is the best choice for boosting HDL, but any additional exercise is better … Groppo agrees. Approved. High-density lipoprotein, often referred to as HDL for short, is the good type of cholesterol in your blood. Check out these tips for improving your cholesterol levels: 1. [1] Including fish in your diet can increase HDL cholesterol in a short period of time. High density lipoprotein (HDL), this is good cholesterol, because high levels of HDL (more than 40 mg/dl) tend to wash away cholesterol from blood vessels, thus protecting against heart diseases. If you’re overweight or obese, shedding those excess pounds can help to raise HDL cholesterol. Limit saturated fat, found in meats and full-fat dairy products, as well. HDL (high-density lipoprotein), or “good” cholesterol, absorbs cholesterol and carries it back to the liver. You can also eat more dark-colored fruits and vegetables, such as plums, grapes, raspberries, purple cabbage, and eggplant, since they’re rich in antioxidants and help to raise HDL levels. Being overweight brings a lot of health risks. New England Journal of Medicine Good sources of polyunsaturated fats include soybean and sunflower oils, walnuts, tofu, and fatty fish such as salmon and mackerel. The monounsaturated fatty acids and folate present in avocados increase the levels of HDL and decrease LDL levels. Trans fats (hydrogenated fats) are found in many processed foods including cookies, crackers, fried foods, and margarine. A study of 2,500 people with diabetes, published in October 2016 in the journal Nutrition Metabolism Cardiovascular Disease, found that following nutritional recommendations to limit added sugar in the diet was linked to significantly higher HDL cholesterol levels. For more tips from our Medical co-author, including how to understand the role HDL levels play in your health, read on! Dr. Erik Kramer is a Primary Care Physician at the University of Colorado, specializing in internal medicine, diabetes, and weight management. Research also shows that coconut oil is beneficial in raising HDL, though it isn’t the best heart-healthy oil because of its high saturated fat content, which can raise LDL cholesterol. If you’re trying to decrease your cardiac risk, focus on making positive lifestyle changes and follow your doctor’s recommendations. Will eggs help my HDL cholesterol levels? Read on to find ways to boost HDL cholesterol — and the evidence behind them. Pilot Study Finds Triglyceride Lowering Drug Vascepa May Improve COVID-19 Symptoms, Fathers’ Chronic Health Conditions Linked to Pregnancy Loss Risk, Tippi Coronavirus: Tips for Living With COVID-19, is an important part of a healthy lifestyle and can also increase HDL, found that high intensity interval training (on a bicycle) led to better HDL cholesterol levels as well as significant weight loss. Curious about intermittent fasting? “, A study published in September 2013 in the journal, found that ex-smokers had higher HDL cholesterol than smokers, noting: “We conclude that quitting smoking increases HDL cholesterol, and that this increase occurs rapidly after quitting, with no clear pattern of change thereafter.”. Refined carbohydrates found in foods labeled “low-fat” make these just as bad as full-fat foods because the fat is often replaced with carbohydrates from added sugar and other starches. The optimal LDL and HDL ratio is 4:1 (or less), meaning you have 4 parts LDL to every one part HDL cholesterol. You’ve probably heard of high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol — the good and the bad, respectively. The problem occurs when the cholesterol in arterial walls builds up too much, because it attracts macrophages and triggers the formation of plaques — the hallmark sign of atherosclerosis or clogged arteries. In a 2015 study published in the Journal of the American Heart Association, eating one avocado a day while following a moderate-fat diet was associated with a 13.5 mg/dL drop in bad cholesterol, or LDL, levels. These risks include having high LDL levels in the bloodstream, developing type 2 diabetes and other complications. Fruits with a lot of fiber, such as prunes, apples, and pears, can lower your LDL level, and raise your HDL level. Additionally, if you smoke, try to get help quitting, since this can also greatly improve your HDL levels. And aÂ, study published in May 2016 in the journal,  found that obese men who engaged in aerobic interval training (running on a treadmill) or, “Exercise is excellent because it may independently raise your HDL, but also leads to weight loss, which may account for additional gains in your HDL,” says, But as Groppo notes, “Maintaining weight loss is key.”, Abdominal obesity — fat that accumulates around your waist rather than in the hips and thighs — seems to be associated with. 7  In postmenopausal women (but not, apparently, in men or pre-menopausal women) calcium supplementation can … Focus on lowering low-density lipoprotein (LDL) cholesterol as well. Drinking too much alcohol, on the other hand, can reverse these health benefits and lead to weight gain, high blood pressure, and high triglyceride levels — as well as addiction for some. A study published in September 2013 in the journal Biomarker Research found that ex-smokers had higher HDL cholesterol than smokers, noting: “We conclude that quitting smoking increases HDL cholesterol, and that this increase occurs rapidly after quitting, with no clear pattern of change thereafter.”. Avocado smoothie is a good option to keep yourself full for a long time. Published: June, 2008. If you work to raise your HDL naturally, your overall ratio will improve, which puts you at less of a risk of developing heart disease. Effective weight-loss methods include diet, exercise, and surgery. Increase your HDL levels: Giving up cigarettes isn’t easy, but it can be done.According to Mushtaq, quitting cold turkey is the most effective method. See what supplements may help raise your HDL. There are many more healthy methods. While HDL performs an important function in removing cholesterol from your system, simply raising your HDL cholesterol may not decrease your risk of cardiovascular disease. That’s why losing excess weight and maintaining a healthy weight is essential for better health. Filling your plate with legumes like black beans, kidney beans, chickpeas, and lentils can have a big effect on HDL. To put these numbers in perspective, if weighing 240 pounds, a 5 to 10 percent weight loss equates to losing 12 to 24 pounds. But as Groppo notes, “Maintaining weight loss is key.”. If you are overweight or obese, losing weight can raise the good cholesterol levels. “Although medications can increase HDL cholesterol, research has shown that they do not necessarily alter your risk of heart disease,” says Dr. Wassif. This is often more important than raising HDL cholesterol. Including fish in your diet can increase HDL cholesterol in a short period of time. By signing up you are agreeing to receive emails according to our privacy policy. High levels of LDL cholesterol raise your risk for heart disease and stroke. It also helped get them to healthier overall cholesterol levels, decreasing triglycerides (blood fats in blood) and lowering LDL cholesterol. Be consistent with your healthy habits for the best results. The researchers saw the positive effects of a diet that included fish in as little as 12 weeks. Thank you very much. ", "It gave a good overview of blood cholesterol. A study published in January 2014 in the journal Surgery for Obesity and Related Diseases found that 318 participants who received laparoscopic adjustable gastric banding showed a significant increase in their HDL cholesterol long-term, 12 years later. Smoking damages virtually every organ of the body and causes all sorts of cardiovascular-related problems, which contribute significantly to premature death. Eating more fruits and veggies also increases your fiber intake, which has been shown to help control total blood cholesterol levels. To increase HDL “healthy” levels: • Be active daily. Having a glass of wine with dinner appears to help as well. Olive oil and fish are often cited as foods that help raise HDL levels. Make sure that you read and follow the manufacturer’s instructions for dosing as well. Speak to your doctor before taking any supplements to raise HDL cholesterol, because some supplements come with health risks or may interact with medication. Smoking lowers HDL and raises the risk of heart disease in other ways, too. Q: What are the best ways to increase HDL (good) cholesterol levels?. But did you know smoking can also suppress or lower those good cholesterol levels? How can you work with your healthcare provider to pick the treatment that works for you? By subscribing you agree to the Terms of Use and Privacy Policy. Drinking too much alcohol, on the other hand, can reverse these health benefits and lead to weight gain, a study published in November 2015 in the journal, , white bread, cookies, and cakes — reduces HDL cholesterol levels, increasing the risk for. wikiHow marks an article as reader-approved once it receives enough positive feedback. . “The more colors that you can get in your diet, the better.”Â. एचडीएल बढ़ाने के लिए आहार – Diet to increase HDL in Hindi. High cholesterol can contribute to plaque buildup in your arteries, leading to a wide range of problems. Losing weight via exercise is especially important if your body is “apple” shaped since fat accumulation around the waist seems to reduce HDL. For nearly 11,000 adults, researchers found that low to moderate alcohol consumption (20 or fewer drinks a week for a man, 10 or fewer for a woman) led to higher levels of HDL cholesterol. “So we focus on LDL cholesterol reduction and recommend lifestyle changes.” The American College of Cardiology and American Heart Association recommend: A healthy, well-balanced diet. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. 5 tips to increase HDL cholesterol. After her sister died of a heart attack, panic struck this Wisconsin woman. World's Leading Medical Journal Consult with your doctor before starting any serious exercise regimen. This article was medically reviewed by Erik Kramer, DO, MPH. The higher your HDL cholesterol is, the better. Contrary to popular belief, HDL is not a type of cholesterol; rather, it's a type of cholesterol carrier or shuttle. Olive oil and soybean oil are mainly unsaturated fat, which can lower LDL cholesterol and at the same time increase HDL cholesterol. Eggs can lower LDL cholesterol, which, in turn, helps your HDL cholesterol. Increasing HDL with Positive Lifestyle Choices 1 Exercise for 30 minutes on most days of the week. One drink is defined as 12  fl oz (350 mL) of beer, 5  fl oz (150 mL) of wine, or 1.5  fl oz (44 mL) of spirits. Low-density lipoprotein or LDL is often called "bad" cholesterol, but really it's just a transporter that shuttles cholesterol away from the liver towards cells, including the damaged membranes of arteries. HDL, often called the "good" cholesterol, functions as a shuttle that takes cholesterol from the bloodstream (where it can form a blockage and lead to heart disease, also known as atherosclerosis) and transports it to the liver. HDL, or high-density lipoprotein, has long been thought to correlate to heart-health. The fiber in avocado also plays an important role in this. According to theÂ. Apples are also loaded with polyphenols. wikiHow is where trusted research and expert knowledge come together. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. And a study published in May 2016 in the journal Applied Physiology, Nutrition, and Metabolism found that obese men who engaged in aerobic interval training (running on a treadmill) or resistance training (with weights) just three days a week for 12 weeks had significantly increased HDL cholesterol when compared with obese men who did no training. Also, supplements have not yet been proven to reduce heart attacks or strokes. A study published in January 2014 in the journal. © 1996-2020 Everyday Health, Inc. The antioxidants in red wine have no relationship to the alcohol, so drinking fresh grape juice or eating the grapes raw is likely to provide at least as much cardiovascular benefit, if not more. The recommended weekly total for exercise is 150 minutes, which you can get in a variety of ways. Omega 3's. Within 2 months, aerobic exercise can increase the HDL level by up to 5% in healthy adults. Not all oils are created equal when it comes to your heart health. In a study published in July 2015 in The Journal of Nutrition, researchers found that including olive oil in the diet decreased LDL concentrations in healthy young men. But niacin isn't for everyone. , researchers concluded that a diet rich in foods including fish showed an increase in the size of HDL particles in the body, which could help improve cholesterol transport through the body. If you're overweight, losing extra … According to the Mayo Clinic, this means having up to one alcoholic drink per day for women, as well as for men over age 65; men under 65 can have up to two drinks per day. Research source Effective weight-loss methods include diet, exercise, and surgery. Refined carbohydrates found in foods labeled “low-fat” make these just as bad as full-fat foods because the fat is often replaced with carbohydrates from added sugar and other starches. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. To maintain a healthy body, you should exercise on a daily basis. • Don’t use tobacco (smoking, chewing tobacco). Check with your doctor for a specific recommendation and let them know about any other medications or supplements you're taking. http://www.nejm.org/doi/full/10.1056/NEJMoa1409065#t=articleResults, https://www.aacc.org/publications/cln/cln-stat/2014/december/new-measure-of-hdl-cholesterol-function, http://www.everydayhealth.com/high-cholesterol-pictures/how-to-raise-hdl-cholesterol.aspx#02, http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388?pg=2, http://www.nejm.org/doi/full/10.1056/NEJMoa1409065#t=abstract, http://www.berkeleywellness.com/self-care/preventive-care/slideshow/how-raise-hdl-cholesterol, http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/, http://www.everydayhealth.com/high-cholesterol-pictures/how-to-raise-hdl-cholesterol.aspx#05, https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388, http://www.nejm.org/doi/full/10.1056/NEJMoa1409065#t=article, https://www.health.harvard.edu/heart-health/should-you-increase-hdl-and-how, http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388?pg=1, http://www.everydayhealth.com/high-cholesterol-pictures/how-to-raise-hdl-cholesterol.aspx#04, http://www.everydayhealth.com/high-cholesterol-pictures/how-to-raise-hdl-cholesterol.aspx#07, consider supporting our work with a contribution to wikiHow. "This article helped me understand a little more about what cholesterol is and does and the difference between LDL, "This article clarified a little more about how to raise my HDL cholesterol. Niacin, a B vitamin, has long been used to increase high-density lipoprotein (HDL) cholesterol — the "good" cholesterol that helps remove low-density lipoprotein (LDL), the "bad" cholesterol from your bloodstream. A study published in February 2016 in the journal PLoS One concluded as much. If you have too little HDL cholesterol and too much LDL, you may be diagnosed with high cholesterol, a condition that can lead to atherosclerosis, angina (often experienced as chest pain), heart attack, and stroke. One animal study looked specifically at baked beans, peas, lentils, and butter beans. The liver then flushes it from the body. Top 5 Foods to Raise Your HDL 1. When trying to reduce added sugar in your diet, Ahmed says it’s best to slowly replace sugars with fruits and vegetables. In studies, Nexletol also appears to reduce the risk of muscle pain, a common complaint of people on statins. of Health and Human Services, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e8\/Raise-HDL-Cholesterol-Levels-Step-7-Version-2.jpg\/v4-460px-Raise-HDL-Cholesterol-Levels-Step-7-Version-2.jpg","bigUrl":"\/images\/thumb\/e\/e8\/Raise-HDL-Cholesterol-Levels-Step-7-Version-2.jpg\/aid1243492-v4-728px-Raise-HDL-Cholesterol-Levels-Step-7-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"