8 Ways to Increase HDL Cholesterol

While many health advisories recommend lowering your cholesterol, there’s one type of cholesterol you may want to raise: your HDL cholesterol.

Read on to find ways to boost HDL cholesterol — and the evidence behind them.

1. Start a Regular Exercise Routine and Stick With It

Moderate-intensity aerobic activities include:

• Walking (at least 2.5 miles per hour)
• Water aerobics
• Biking slower than 10 miles per hour

Vigorous-intensity aerobic activities include:

• Running
• Swimming laps
• Vigorous aerobic dancing
• Cycling 10 miles per hour or faster
• Jumping rope
• Hiking uphill

“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 Haitham Ahmed, MD, MPH, a cardiologist at AdvantageCare Physicians in New York City.

2. Lose and Keep Off Any Extra Pounds

If you’re overweight or obese, losing some weight can help to raise HDL cholesterol. Leah Groppo, RD, CDE, a clinical dietitian at Stanford Health Care in California, says that losing around 7 percent of your total body weight is enough to cause a metabolic shift. But, as Groppo notes, “maintaining weight loss is key.”

Effective weight loss methods include diet, exercise, weight-loss medications such as GLP-1 drugs, and surgery.

3. Quit Smoking

We know that smoking cigarettes can lead to a number of health problems, including lung disease, cancer, and a greater risk of a heart attack. But did you know smoking can also suppress or lower those good cholesterol levels?

“Smoking can reduce HDL cholesterol in many ways, including by inhibiting HDL synthesis in the first place, blocking its maturation, and speeding up its clearance and metabolism,” Dr. Ahmed says. “Quitting smoking can help your HDL synthesis and metabolism to go back to their natural levels so that the HDL can do its job better again.”

If you’re trying to quit smoking, talk to your doctor about the many methods to help you through the process.

4. Include Fatty Fish in Your Diet

“Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says. “Two servings of fatty fish per week, including salmon, mackerel, or albacore tuna, can help you hit your omega-3 goals.” You’ll also get omega-3s from flaxseed, mixed greens, and walnuts.

5. Cut Back on Sugar and Refined Carbohydrates

When trying to reduce added sugar in your diet, Ahmed says, it’s best to slowly replace sugars with fruit and vegetables. He adds, “Also try to avoid trans fats, including fried foods or those prepared with shortening, since these may also reduce HDL.”

6. Cook With Healthy Oils

Groppo agrees. “Coconut oil is best used on the skin,” she says.

7. Eat More Antioxidant-Rich Foods

“Indulge in antioxidant-rich foods to increase HDL cholesterol,” Groppo says. “The more colors that you can get in your diet, the better.”

8. Talk to Your Doctor About Supplements

If all other methods of increasing your HDL cholesterol haven't been effective, you might think of taking dietary supplements. Still, Ahmed cautions that supplements aimed at raising HDL only do so modestly. Also, supplements have not yet been proven to reduce heart attacks or strokes.

Speak to your doctor before taking any supplements to raise HDL cholesterol, because some supplements come with health risks or may interact with medication.

The Takeaway

• Lifestyle changes such as regular exercise, weight management, and stopping smoking are proven ways to boost HDL cholesterol — the “good” cholesterol — which can reduce your risk of heart disease.
• A diet that is low in refined grains and sugars and that includes fatty fish like salmon, healthy oils, and antioxidant-rich foods can help increase HDL levels.
• If you’re considering taking supplements to raise your HDL, it’s important to consult with your doctor to make sure it’s a safe and effective choice for you.

Additional reporting by Zachary Smith.