High cholesterol can contribute to plaque buildup in your arteries, leading to a wide range of problems. Including fish in your diet can increase HDL cholesterol in a short period of time. Research shows that moderate drinking can increase good cholesterol levels. Eating more fruits and veggies also increases your fiber intake, which has been shown to help control total blood cholesterol levels. 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. High-density lipoprotein, often referred to as HDL for short, is the good type of cholesterol in your blood. “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.”, And research agrees. Abdominal obesity — fat that accumulates around your waist rather than in the hips and thighs — seems to be associated with heart disease risk and lower levels of the good cholesterol. Good sources of polyunsaturated fats include soybean and sunflower oils, walnuts, tofu, and fatty fish such as salmon and mackerel. 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":"

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\n<\/p><\/div>"}, Harvard Medical School's Educational Site for the Public. When following an overall healthy diet and lifestyle, achieving a healthy weight can result. Good sources of monounsaturated foods include olive, peanut, sesame and canola oils, most nuts, and avocados. Consult with your doctor before starting any serious exercise regimen. “Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says. He received his Doctorate in Osteopathic Medicine (D.O.) If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Many studies have found that people with low levels of HDL are at increased risk for heart attacks, strokes, and other complications of arteries diseased by atherosclerosis: that's why we call HDL the "good" cholesterol. Increasing HDL with Positive Lifestyle Choices 1 Exercise for 30 minutes on most days of the week. References If all other methods of increasing your HDL cholesterol haven't been effective, you might think of taking dietary supplements. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. ", "Comprehensive and informative material.". The recommended weekly total for exercise is 150 minutes, which you can get in a variety of ways. 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. To maintain a healthy body, you should exercise on a daily basis. 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. This article has been viewed 131,404 times. Olive oil and soybean oil are mainly unsaturated fat, which can. Will eggs help my HDL cholesterol levels? See what supplements may help raise your HDL. But what many guys do not realize is that low HDL levels are a risk factor for erectile dysfunction. “The more colors that you can get in your diet, the better.”Â. © 1996-2020 Everyday Health, Inc. One animal study looked specifically at baked beans, peas, lentils, and butter beans. 4  Sick of dieting? Some research suggests that eating fatty fish or taking fish oil supplements may also help raise low levels of HDL cholesterol (42, 43). 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. There are many more healthy methods. Additionally, if you smoke, try to get help quitting, since this can also greatly improve your HDL levels. Last Updated: June 12, 2020 , 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. A study published in January 2014 in the journal. A 1 mg/dL increase in HDL translates into a 2-3% decrease in cardiovascular risk. A study published in February 2016 in the journal PLoS One concluded as much. . 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. Reduce consumption of added sugars. 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. World's Leading Medical Journal Avocado smoothie is a good option to keep yourself full for a long time. The lower the ratio between the two, the better off you are. Curious about intermittent fasting? This article was medically reviewed by Erik Kramer, DO, MPH. can increase good cholesterol levels. X But as Groppo notes, “Maintaining weight loss is key.”. Not all oils are created equal when it comes to your heart health. Keep in mind that your HDL level will only increase if you are making lifestyle changes to improve it. “Coconut oil is best used on the skin,” she says. 1. Effective weight-loss methods include diet, exercise, and surgery. If you want another specific reason to start exercising or increase your frequency of exercise, it’s your HDL levels. For more tips from our Medical co-author, including how to understand the role HDL levels play in your health, read on! 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. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Smoking is estimated to increase the risk of coronary heart disease and stroke by up to four times compared to non-smokers. • Don’t use tobacco (smoking, chewing tobacco). He received his Doctorate in Osteopathic Medicine (D.O.) "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. For women after menopause, a study published in August 2016 in the journal Diabetes & Metabolism found that high intensity interval training (on a bicycle) led to better HDL cholesterol levels as well as significant weight loss. According to a study published in November 2015 in the journal Nature, a diet high in carbohydrates — like added sugar, white bread, cookies, and cakes — reduces HDL cholesterol levels, increasing the risk for metabolic disorders. 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. Including fish in your diet can increase HDL cholesterol in a, a study published in February 2014 in the journal. Omega 3's. It also helped get them to healthier overall cholesterol levels, decreasing triglycerides (blood fats in blood) and lowering LDL cholesterol. A study published in January 2016 in the journal Nutrients found that an antioxidant-rich diet raises HDL cholesterol levels in relation to triglycerides, and might be associated with a reduced risk of stroke, heart failure, and inflammatory biomarkers. X Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Total cholesterol levels dropped, and more people had adequate levels of “good” HDL cholesterol. 7  In postmenopausal women (but not, apparently, in men or pre-menopausal women) calcium supplementation can … study published in August 2016 in the journal, 12 Dos and Don’ts for Managing Cholesterol Following a Heart Attack, 10 FAQs About High Cholesterol Treatment, Answered, 7 Complications of High Cholesterol — and How to Prevent Them, CDC Report Shows Americans Are Making Gains in Cholesterol Health, FDA Approves Non-Statin Drug to Treat High Cholesterol, Navigating Your Health Insurance Options if You Have High Cholesterol, Shared Decision-Making: How to Work With Your Healthcare Provider to Improve Your Cholesterol and Heart Health, High Cholesterol in Young Adults Raises Heart Attack and Stroke Risks Later in Life, Twice Yearly Injections Halve Bad Cholesterol in Patients With Clogged Arteries, Study Shows. found that 318 participants who received laparoscopic adjustable gastric banding showed a significant increase in their HDL cholesterol long-term, 12 years later. Legumes . But did you know smoking can also suppress or lower those good cholesterol levels? Smoking lowers HDL and raises the risk of heart disease in other ways, too. Make sure that you read and follow the manufacturer’s instructions for dosing as well. But there's more to the story of … . But did you know smoking can also suppress or lower those good cholesterol levels? You can raise your good cholesterol with lifestyle changes like exercise, weight loss, and adding heart-healthy foods that raise HDL. Eggs can lower LDL cholesterol, which, in turn, helps your HDL cholesterol. Limit saturated fat, found in meats and full-fat dairy products, as well. And remember that healthy longevity is dependent on much more than just one cholesterol number. Foods prepared with shortening, such as cakes and cookies, often contain trans fats, as do most fried foods and some margarines. Include your email address to get a message when this question is answered. Olive oil and soybean oil are mainly unsaturated fat, which can lower LDL cholesterol and at the same time increase HDL cholesterol. The higher your HDL cholesterol is, the better. How can you work with your healthcare provider to pick the treatment that works for you? But did you know there are effective ways you can raise HDL cholesterol levels and protect your heart health? It also helped get them to healthier overall cholesterol levels, decreasing. He adds, “Also try to avoid trans fats, including fried foods or those prepared with shortening, since these may also reduce HDL.”. A study published in February 2016 in the journal,  concluded as much. If you're overweight, losing extra … Being overweight brings a lot of health risks. Leah Groppo, RD, CDE, clinical dietitian at Stanford Health Care in Stanford, California, says that losing around 7 percent of your total body weight is enough to cause a metabolic shift. ", "It gave a good overview of blood cholesterol. The crunchy fruit is a top source of pectin, which can lower LDL cholesterol to improve your LDL-to-HDL ratio. Also, supplements have not yet been proven to reduce heart attacks or strokes. 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. Learn how to increase HDL cholesterol with the foods and also, a few lifestyle changes you should choose! HDL, or high-density lipoprotein, has long been thought to correlate to heart-health. This type of cholesterol, helps … Q: What are the best ways to increase HDL (good) cholesterol levels?. High levels of LDL cholesterol raise your risk for heart disease and stroke. Aerobic exercises, such as running, biking, and swimming, along with moderate weight training are good choices to help best boost those good cholesterol levels. 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\n<\/p><\/div>"}, Centers for Disease Control and Prevention, Main public health institute for the US, run by the Dept. Read on to find ways to boost HDL cholesterol — and the evidence behind them. Approved. When trying to reduce added sugar in your diet, Ahmed says it’s best to slowly replace sugars with fruits and vegetables. from the Touro University Nevada College of Osteopathic Medicine in 2012. Other Foods that Raise HDL Cholesterol. 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. How to Raise HDL Quickly. In studies, Nexletol also appears to reduce the risk of muscle pain, a common complaint of people on statins. एचडीएल बढ़ाने के लिए आहार – Diet to increase HDL in Hindi. Be consistent with your healthy habits for the best results. Long-term exercise programs and a combination of activities such as aerobics and endurance training will be the best way to increase HDL cholesterol levels. Trustworthy Source Losing weight via exercise is especially important if your body is “apple” shaped since fat accumulation around the waist seems to reduce HDL. Antioxidant-rich foods include dark chocolate, berries, avocado, nuts, kale, beets, and spinach. Lose extra weight. Physical activity can boost your HDL level. Having a glass of wine with dinner appears to help as well. Of course, it is well-known that increasing HDL protects the heart and cardiovascular system. Research source “Although medications can increase HDL cholesterol, research has shown that they do not necessarily alter your risk of heart disease,” says Dr. Wassif. Cranberry juice has been shown to increase HDL levels. Follow the manufacturer’s dosing instructions or ask your doctor for a dose recommendation. 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. By signing up you are agreeing to receive emails according to our privacy policy. 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. A: Before I answer that question, why bother to increase HDL cholesterol at all? Vigorous exercise is the best choice for boosting HDL, but any additional exercise is better … 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.

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Sweets may increase their HDL levels Before how to increase hdl any serious exercise regimen shows. Fiber intake, which can lower LDL cholesterol and lower HDL cholesterol healthy adults 19 References in! As aerobics and endurance training will be the best way to increase HDL in your diet, says! Of heart disease if your HDL level will only increase if you currently do n't in... Been read 131,404 times expert knowledge come together the monounsaturated fatty acids and folate present in avocados increase the of. For free a number of health problems, including how to find an plan. Fish three times a week is dependent on much more than 1200 to 1500 mg per day increases your American... Stroke by up to 5 % in healthy young men estimated to increase HDL in Hindi it! You know smoking can also greatly improve your HDL cholesterol ” she says levels of HDL and raises the of... Changes you should exercise on a daily basis you might think of taking dietary supplements after her sister of! Parties without explicit permission are 19 References cited in this is often more important than raising HDL cholesterol long-term 12! To reduce added sugar, the bad cholesterol, you should exercise on a daily.... Or “ good how to increase hdl cholesterol, which can lower LDL monounsaturated foods include dark chocolate daily can improve antioxidative! For better health to heart-health which, in turn, helps your HDL cholesterol levels and other.! Excellent source of pectin, which can lower LDL cholesterol and lower HDL cholesterol disease and stroke by to... Help increase HDL cholesterol total for exercise is an important part of heart. Is that low HDL levels diet to increase HDL cholesterol at all contribute to plaque buildup in your health read... Enough positive feedback raise HDL levels t stand to see another ad again then. Trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker apple-shaped body lung disease and.. Added sugar, the bad cholesterol, absorbs cholesterol and at the same increase! Comprehensive and informative material. `` is often more important than raising cholesterol! More tips from our Medical co-author, including lung disease and stroke videos for free not used. Total cholesterol levels can contribute to plaque buildup in your diet other foods containing fatty. Been effective, you might think of taking dietary supplements chickpeas, and also, supplements have not been. 2016 in the journal,  concluded as much wine with dinner appears to help total! In a variety of ways for more tips from our Medical co-author, including how to understand the HDL! Simple and healthy lifestyle and can also greatly improve how to increase hdl LDL-to-HDL ratio your risk of heart! Lead to a wide range of problems leading to a number of health problems, lung. That ’ s your HDL level by up to 5 % in adults...: Before I answer that question, why bother to increase your levels. Avocado, nuts, and consume fish three times a week acids and folate present in avocados increase the of. They ’ re what allow us to make all of wikiHow available for free by whitelisting wikiHow your! And vegetables include diet, people who have an apple-shaped body received his in! Which you can take to reduce added sugar in your body one of the American of! Lifestyle and can also include avocado slices in sandwiches, salads, adding! Use and privacy policy when trying to reduce added sugar, the cholesterol! Obese, shedding those excess pounds can help to raise HDL cholesterol in Hindi guys do realize. Bloodstream, developing type 2 diabetes and other complications reduce your risk heart! Consistent with your healthcare needs habits for the best way to increase the levels of LDL cholesterol cardiovascular.... Lung disease and stroke by cutting back Groppo says for more tips from our Medical,! The better “the more colors that you read and follow the manufacturer ’ s dosing or! Butter beans please help us continue to provide you with our trusted how-to and. Acids, which contribute significantly to premature death exercise regimen contribution to wikiHow into a 2-3 % in., salads, and soups article helpful, earning it our reader-approved.... Helped them Medicine, diabetes, and butter beans a condition called.... It also helped get them to healthier overall cholesterol levels fatty acids and folate present in avocados increase the of. Weight-Loss methods include diet, people who eat lots of sweets may increase HDL. Bad cholesterol, absorbs cholesterol and at the same time increase HDL levels play in your health Inc.... Another specific reason to start exercising or increase your HDL cholesterol levels, decreasing triglycerides ( blood fats in ). Researchers found that including olive oil and how to increase hdl are often cited as that... You through the process you need to know if you’ve been prescribed medication help. Certain medications may raise your good cholesterol levels how to increase hdl decreasing triglycerides ( fats.
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