Keep in mind that your HDL level will only increase if you are making lifestyle changes to improve it. , researchers found that including olive oil in the diet decreased LDL concentrations in healthy young men. Published: June, 2008. Check with your doctor for a specific recommendation and let them know about any other medications or supplements you're taking. After her sister died of a heart attack, panic struck this Wisconsin woman. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. 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. If you’re trying to decrease your cardiac risk, focus on making positive lifestyle changes and follow your doctor’s recommendations. Speak to your doctor before taking any supplements to raise HDL cholesterol, because some supplements come with health risks or may interact with medication. If you’re overweight or obese, shedding those excess pounds can help to raise HDL cholesterol. Sick of dieting? Increased physical activity directly helps raise your HDL cholesterol — just another one of the many benefits of exercise. “, 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.”. Trans fats (hydrogenated fats) are found in many processed foods including cookies, crackers, fried foods, and margarine. If you’re trying to quit smoking, talk to your doctor about the many methods to help you through the process. ", "Comprehensive and informative material.". To increase HDL “healthy” levels: • Be active daily. Foods prepared with shortening, such as cakes and cookies, often contain trans fats, as do most fried foods and some margarines. Having a glass of wine with dinner appears to help as well. Limit saturated fat, found in meats and full-fat dairy products, as well. Focus on lowering low-density lipoprotein (LDL) cholesterol as well. Vigorous exercise is the best choice for boosting HDL, but any additional exercise is better … You’ve probably heard of high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol — the good and the bad, respectively. Avocado smoothie is a good option to keep yourself full for a long time. 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. Being overweight brings a lot of health risks. 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. The crunchy fruit is a top source of pectin, which can lower LDL cholesterol to improve your LDL-to-HDL ratio. Within 2 months, daily aerobic exercise can raise HDL levels by … Dr. Kramer is a Diplomate of the American Board of Obesity Medicine and is board certified. Individuals who cut their high cholesterol levels by half may significantly lower their odds of heart problems.  The medication shows potential to replace daily statins. High levels of LDL cholesterol raise your risk for heart disease and stroke. New England Journal of Medicine 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. Follow the manufacturer’s dosing instructions or ask your doctor for a dose recommendation. But there's more to the story of … For more tips from our Medical co-author, including how to understand the role HDL levels play in your health, read on! But as Groppo notes, “Maintaining weight loss is key.”. HDL (high-density lipoprotein), or “good” cholesterol, absorbs cholesterol and carries it back to the liver. It also helped get them to healthier overall cholesterol levels, decreasing triglycerides (blood fats in blood) and lowering LDL cholesterol. In terms of diet, try to avoid trans fats, as they can increase LDL cholesterol and lower HDL cholesterol levels. X X How can you work with your healthcare provider to pick the treatment that works for you? “Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says. Go to source Within 2 months, aerobic exercise can increase the HDL level by up to 5% in healthy adults. Filling your plate with legumes like black beans, kidney beans, chickpeas, and lentils can have a big effect on HDL. एचडीएल बढ़ाने के लिए आहार – Diet to increase HDL in Hindi. A study published in February 2016 in the journal PLoS One concluded as much. Curious about intermittent fasting? By subscribing you agree to the Terms of Use and Privacy Policy. Thank you very much. found that 318 participants who received laparoscopic adjustable gastric banding showed a significant increase in their HDL cholesterol long-term, 12 years later. 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Research source Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. 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. A study published in February 2016 in the journal,  concluded as much. World's Leading Medical Journal HDL is called "good" because it supposedly reduces the build-up of cholesterol in arteries, a condition called atherosclerosis. 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. RELATED: What Do Your Cholesterol Numbers Mean? If you currently don't drink alcoholic beverages, don't start in efforts of raising your HDL levels. 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.”. 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. Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your. To maintain a healthy body, you should exercise on a daily basis. Last Updated: June 12, 2020 Harvard Health suggests losing 5 to 10 percent of current weight can raise HDL. 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. How to Increase HDL Levels. 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. To increase your HDL cholesterol, you can take a niacinamide supplement of no more than 1200 to 1500 mg per day. The higher your HDL cholesterol is, the better. 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. This is often more important than raising HDL cholesterol. When trying to reduce added sugar in your diet, Ahmed says it’s best to slowly replace sugars with fruits and vegetables. This article was medically reviewed by Erik Kramer, DO, MPH. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine and is board certified. Legumes . Not all oils are created equal when it comes to your heart health. Weight loss is especially helpful for people who have an apple-shaped body. How to Raise HDL Quickly. “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. That’s why losing excess weight and maintaining a healthy weight is essential for better health. Fish and other foods containing omega-3 fatty acids can also increase HDL levels. If all other methods of increasing your HDL cholesterol haven't been effective, you might think of taking dietary supplements. 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. Learn how to increase HDL cholesterol with the foods and also, a few lifestyle changes you should choose! HDL cholesterol carries excess cholesterol to your liver so it doesn’t build up in your bloodstream. Effective weight-loss methods include diet, exercise, and surgery. You can also include avocado slices in sandwiches, salads, and soups. But did you know there are effective ways you can raise HDL cholesterol levels and protect your heart health? 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. 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. A study published in January 2014 in the journal. He received his Doctorate in Osteopathic Medicine (D.O.) Including fish in your diet can increase HDL cholesterol in a short period of time. If you're overweight, losing extra … By using our site, you agree to our. You can raise your good cholesterol with lifestyle changes like exercise, weight loss, and adding heart-healthy foods that raise HDL. Apples are also loaded with polyphenols. And remember that healthy longevity is dependent on much more than just one cholesterol number. Dr. Erik Kramer is a Primary Care Physician at the University of Colorado, specializing in internal medicine, diabetes, and weight management. For example, you could walk for 30 minutes on 5 days of the week, or attend a 50 minute exercise class on 3 days of the week. High levels of HDL cholesterol can … Cranberry juice has been shown to increase HDL levels. On the subject of diet, people who eat lots of sweets may increase their HDL levels by cutting back. The researchers saw the positive effects of a diet that included fish in as little as 12 weeks. [1] We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. See what supplements may help raise your HDL. 7  In postmenopausal women (but not, apparently, in men or pre-menopausal women) calcium supplementation can … If HDL is low, below 45 mg/dL in children, it is a risk factor for heart disease, even if your total cholesterol is less than 200 mg/dL. This article has been viewed 131,404 times. Some research suggests that eating fatty fish or taking fish oil supplements may also help raise low levels of HDL cholesterol (42, 43). However the actual evidence on in this is somewhat weak. Consult with your doctor before starting any serious exercise regimen. Still, Ahmed cautions that supplements aimed at raising HDL only do so modestly. Check out these tips for improving your cholesterol levels: 1. Research indicates that the more calories that come from added sugar, the lower a person's HDL levels. Make sure that you read and follow the manufacturer’s instructions for dosing as well. The recommended weekly total for exercise is 150 minutes, which you can get in a variety of ways. Olive oil and fish are often cited as foods that help raise HDL levels. 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. 1. “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. 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. 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. Q: What are the best ways to increase HDL (good) cholesterol levels?. Exercise is another excellent way and regular exercise will also help you lose weight. [2] But niacin isn't for everyone. Total cholesterol levels dropped, and more people had adequate levels of “good” HDL cholesterol. Eating more fruits and veggies also increases your fiber intake, which has been shown to help control total blood cholesterol levels. There are 19 references cited in this article, which can be found at the bottom of the page. Include your email address to get a message when this question is answered. In a study published in February 2014 in the journal PLoS One, 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. 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. Lose Excess Body Weight. “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. 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. This type of cholesterol, helps … , mixed greens, and walnuts in your diet. Avocados are an excellent source of monounsaturated fatty acids, which boost HDL and lower LDL. The optimal LDL and HDL ratio is 4:1 (or less), meaning you have 4 parts LDL to every one part HDL cholesterol. wikiHow marks an article as reader-approved once it receives enough positive feedback. But did you know smoking can also suppress or lower those good cholesterol levels? References Omega 3's. Eggs can lower LDL cholesterol, which, in turn, helps your HDL cholesterol. “The more colors that you can get in your diet, the better.”Â. 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. Be consistent with your healthy habits for the best results. After a heart attack, there are many steps you can take to reduce your risk of another one. “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. He received his Doctorate in Osteopathic Medicine (D.O.) You gain benefits when levels are above 60 milligrams per deciliter, according to MayoClinic.com. 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. “Indulge in antioxidant-rich foods to increase HDL cholesterol,” Groppo says. Olive oil and soybean oil are mainly unsaturated fat, which can lower LDL cholesterol and at the same time increase HDL cholesterol. Keep in mind even though certain medications may raise your HDL, this will. Other Foods that Raise HDL Cholesterol. Smoking damages virtually every organ of the body and causes all sorts of cardiovascular-related problems, which contribute significantly to premature death. Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your risk of heart attack. • Don’t use tobacco (smoking, chewing tobacco). , 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. Contrary to popular belief, HDL is not a type of cholesterol; rather, it's a type of cholesterol carrier or shuttle. Top 5 Foods to Raise Your HDL 1. It also helped get them to healthier overall cholesterol levels, decreasing. Here’s what you need to know if you’ve been prescribed medication to help lower your cholesterol. Will eggs help my HDL cholesterol levels? But did you know smoking can also suppress or lower those good cholesterol levels? can increase good cholesterol levels. Smoking is estimated to increase the risk of coronary heart disease and stroke by up to four times compared to non-smokers. Good sources of monounsaturated foods include olive, peanut, sesame and canola oils, most nuts, and avocados. The lower the ratio between the two, the better off you are. 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. Research shows that moderate drinking can increase good cholesterol levels. These risks include having high LDL levels in the bloodstream, developing type 2 diabetes and other complications. Increasing HDL with Positive Lifestyle Choices 1 Exercise for 30 minutes on most days of the week. High cholesterol can contribute to plaque buildup in your arteries, leading to a wide range of problems. 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. Olive oil and soybean oil are mainly unsaturated fat, which can. Groppo agrees. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. The fiber in avocado also plays an important role in this. Some research shows that eating 50 g of dark chocolate daily can improve the antioxidative action of HDL cholesterol. If you want another specific reason to start exercising or increase your frequency of exercise, it’s your HDL levels. 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. 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. 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. One animal study looked specifically at baked beans, peas, lentils, and butter beans. 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":"