How to Raise HDL – Tips and Tricks

How to Raise HDL – Tips and Tricks | Zeromedia

Halo Zeromedia! If you’re looking for ways to improve your heart health, raising your HDL or ‘good’ cholesterol is a great place to start. In this article, we’ll share some tips and tricks to boost your HDL levels and protect your heart.

What is HDL?

Before we dive into how to raise HDL, let’s first understand what it is and why it’s important. HDL, or high-density lipoprotein, is often referred to as the ‘good’ cholesterol. Why? Because it helps remove excess cholesterol from your body and transports it to the liver, where it can be excreted. Having high levels of HDL has been shown to protect against heart disease, while low levels have been linked to an increased risk.

1. Get Moving

Cardiovascular Exercise

If you’re not already exercising regularly, it’s time to start. Cardiovascular exercise, such as brisk walking, jogging, cycling, or swimming, has been shown to increase HDL levels. Aim for at least 150 minutes of moderate-intensity exercise each week.

Strength Training

Strength training can also be beneficial for raising HDL levels. Resistance exercises, such as weight lifting or bodyweight exercises, can help improve your body composition and increase HDL levels.

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2. Choose Healthy Fats

Monounsaturated Fats

Replace saturated and trans fats in your diet with healthy monounsaturated fats. Foods high in monounsaturated fats include olive oil, avocados, nuts, and seeds.

Polyunsaturated Fats

Polyunsaturated fats, found in fatty fish such as salmon and mackerel, as well as flaxseeds and chia seeds, can also help raise HDL levels.

3. Quit Smoking

Smoking not only increases your risk of heart disease but can also lower your HDL levels. If you smoke, quitting is one of the best things you can do for your heart health.

4. Lose Weight

If you’re overweight or obese, losing weight can help increase your HDL levels. Aim for a healthy weight loss of 1-2 pounds per week through a combination of diet and exercise.

5. Consider Supplements


Niacin, a B vitamin, has been shown to increase HDL levels. However, high doses of niacin can cause side effects, so talk to your doctor before starting a niacin supplement.

Fish Oil

Fish oil supplements, containing omega-3 fatty acids, have also been shown to improve HDL levels. Look for a high-quality supplement containing at least 1 gram of EPA and DHA per day.

HDL Boosting Foods

Food HDL Boosting Component
Avocado Monounsaturated Fat
Fatty Fish Polyunsaturated Fat, Omega-3 Fatty Acids
Nuts Healthy Fats
Whole Grains Fiber
Red Wine Resveratrol
Garlic Allicin


What is a healthy HDL level?

A healthy HDL level is typically considered to be 60 milligrams per deciliter (mg/dL) or higher.

Can medication raise HDL?

Yes, certain medications, such as statins and fibrates, can help raise HDL levels. However, lifestyle changes are often the first line of defense.

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How long does it take to raise HDL levels?

It can take several months to see a significant increase in HDL levels with lifestyle changes. However, every small change counts and will add up over time to improve your heart health.

Goodbye for now, and we hope you found these tips and tricks for raising HDL helpful. Stay tuned for more interesting articles from Zeromedia.

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