how can i increase my hdl cholesterol

What is the fastest way to increase HDL cholesterol?

Besides helping you lose weight, increased physical activity can lower your triglycerides, the most common type of fat in your body, while increasing your HDL levels. Benefits can be seen with as little as 60 minutes of moderate intensity aerobic exercise a week.

What should I eat to increase my HDL?

Antioxidant-rich foods, like nuts and berries, have been found to raise HDL levels and protect cells from damage. Fatty fish, like salmon and trout, have heart-healthy omega-3 fats that can help get rid of bad cholesterol. Niacin-rich foods like crimini mushrooms may help to boost HDL.

How long does it take to raise HDL?

Most studies show it takes an average of 9 months, Higgins says. If you do high-intensity training, you may see improvements in HDL levels sooner, possibly in as little as 8 weeks, Higgins says.

Do eggs raise HDL?

Previous studies have found egg intake to be associated with increases in HDL and LDL particle size, LCAT activity, and plasma apoAII and carotenoid concentrations (23–28).

What happens if your HDL is low?

This study found that lower HDL cholesterol levels were associated with a higher risk of death from cardiovascular causes, as prior studies have shown. However, there was also a higher risk of death from cancer and other causes compared with those having average levels of HDL cholesterol.

Does walking raise HDL?

Walking raises your “good” cholesterol and lowers your “bad” cholesterol. A brisk 30-minute walk three times per week is enough to raise your “good” cholesterol (HDL) and lower your “bad” cholesterol (LDL) a few points. This amount of exercise, even without weight loss, is shown to improve your cholesterol levels.

What causes HDL to be low?

Smoking, carrying too many pounds, and lack of physical activity tend to lower HDL. So does a diet high in refined carbohydrates (white bread, sugars, etc.). Medications such as beta blockers, anabolic steroids, progestins, and benzodiazepines can also depress HDL.

What is the treatment for low HDL?

Niacin. Niacin, otherwise known as nicotinic acid or vitamin B3, when prescribed at a dose of 1 to 2 g per day, can increase HDL-C levels 15% to 30%, the most potent effect among currently available medications. Niacin also favorably alters LDL-C, triglyceride, and in some cases, lipoprotein (a) levels.

Which nuts are good for HDL?

Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack.

Does oatmeal increase HDL?

Foods like avocado, fatty fish, oatmeal, nuts, flax seeds, olive oil, and eggs can naturally increase HDL cholesterol levels. In addition, exercise can help increase HDL levels, reduce LDL levels, and help you lose excess weight.

Does Omega 3 increase HDL?

There's strong evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels. There also appears to be a slight improvement in high-density lipoprotein (HDL, or "good") cholesterol, although an increase in levels of low-density lipoprotein (LDL, or "bad") cholesterol also was observed.

What causes HDL to be low?

Smoking, carrying too many pounds, and lack of physical activity tend to lower HDL. So does a diet high in refined carbohydrates (white bread, sugars, etc.). Medications such as beta blockers, anabolic steroids, progestins, and benzodiazepines can also depress HDL.

What is the biggest increase in HDL?

The biggest increases in HDL typically occur with high intensity exercise.

How much protein does a diabetic need to eat to increase HDL?

In another study, when people with obesity and type 2 diabetes consumed calorie-restricted diets that provided 20–30% of calories from protein, they had significant increases in HDL cholesterol levels ( 35 ).

What happens to HDL cholesterol when you lose weight?

When people with overweight or obesity lose weight, their HDL cholesterol levels usually increase.

How is HDL cholesterol determined?

Although HDL cholesterol levels are partly determined by genetics , there are many things a person can do to naturally increase their levels.

How long does it take for HDL cholesterol to increase after exercise?

The exercise led to an increase in HDL cholesterol after 10 weeks. The participants also showed improvements in other health markers, including decreased insulin resistance and improved arterial function ( 17 ).

How much does anthocyanin increase HDL?

In a 24-week study of 58 people with diabetes, those who took an anthocyanin supplement twice per day had a 19.4% increase in HDL cholesterol, on average, along with other improvements in heart health markers ( 38 ).

Does olive oil increase HDL?

Including olive oil in the diet is one possible way to increase HDL cholesterol levels. Olive oil is one of the most healthful fats around. A large analysis of 42 studies with more than 800,000 participants found that olive oil was the only source of monounsaturated fat that seemed to reduce heart disease risk ( 4.

How Can We Increase Our HDL Levels?

Fortunately, it is still true that when HDL levels are increased “naturally” (that is, not from taking drugs), these higher HDL levels are indeed associated with a reduced risk of cardiovascular disease. So, how can we increase our HDL levels in a beneficial way?

How to reduce LDL cholesterol?

Add Soluble Fiber to Your Diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase in HDL cholesterol. For best results, at least two servings a day should be consumed.

What is good cholesterol 2021?

Jeffrey S. Lander, MD. on March 16, 2021. High levels of HDL cholesterol, often called "good" cholesterol, are associated with a reduced risk of coronary artery disease (CAD). It appears that HDL particles "scour" the walls of blood vessels, cleaning out excess cholesterol that otherwise might have been used to make the plaques that cause CAD.

Where is HDL cholesterol processed?

The HDL cholesterol is then carried to the liver, where it is processed into bile, and secreted into the intestines and out of the body. So, the current theory goes, when we measure a person's HDL cholesterol level, we are measuring how vigorously his or her blood vessels are being "scrubbed" free of excess cholesterol.

Is 40 mg/dL cholesterol good?

Interpreting HDL Cholesterol Levels. HDL levels below 40 mg/dL are associated with an increased risk of CAD, even in people whose total cholesterol and LDL cholesterol levels are normal. HDL levels between 40 and 60 mg/dL are considered "normal," and do not very much affect the risk of CAD one way or the other.

Does drug therapy raise HDL?

Drug therapy for raising HDL cholesterol levels has, so far , been a disappointment. While enthusiasm for drugs that would increase HDL levels was high just a few years ago, recent events have significantly dampened that enthusiasm.

Does peanut butter increase HDL?

Increase the Monounsaturated Fats in Your Diet. Monounsaturated fats, found in canola oil, avocado oil, or olive oil and peanut butter can increase HDL cholesterol levels without increasing the total cholesterol. 6 .

What is the best way to lower LDL cholesterol?

1. Olive oil. The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body. Use extra-virgin olive oil instead of other oils and fats when cooking at low temperatures, since extra-virgin olive oil breaks down at high temperatures.

How to lower cholesterol?

Analyze your genetics. Sometimes, despite all your efforts, you’ll still struggle with healthy cholesterol levels. Genetics can play a big role in your cholesterol levels, so speak with your doctor about your personal risks and what you can do to address them. Take care of your digestive system.

How does food affect cholesterol?

The things that increase HDL are actually not food but several medical and environmental factors. Preventing or avoiding the following increases your HDL:

What is the measurement of cholesterol?

Doctors measure your cholesterol levels in milligrams/deciliter (mg/dL). Below is a breakdown of what your HDL cholesterol results mean.

What fruits lower cholesterol?

Eating fruits with a lot of fiber, such as prunes, apples, and pears can help lower your overall cholesterol levels.

How to improve your gut health?

Emerging research is finding that your gut flora or microbiome influences your cholesterol levels and heart disease risk. Adding probiotic-rich foods like yogurt and fermented foods to your daily diet is a good idea.

What are the three types of cholesterol?

HDL, LDL, and triglycerides — a type of fat carried in the blood — make up total cholesterol levels.

How to lower LDL cholesterol?

Smoking. Try to stop smoking (tobacco products are known to lower HDL levels and increase LDL levels and triglycerides). Drinking. Avoid or limit alcoholic beverages (up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger).

How is cholesterol made?

Cholesterol is made by your liver , but you can also consume it by eating foods that come from animals. It’s transported throughout your body in your blood. Cholesterol is needed by your body to: produce vitamin D. help form cell membrane layers. make certain hormones.

Why is LDL considered bad?

LDL is labeled the “bad” cholesterol because it can build up on your arterial wall and restrict blood flow. This build-up of cholesterol, along with plaque (inflammatory deposits), can result in atherosclerosis, also known as hardening or narrowing of the arteries.

How old do you have to be to check your cholesterol?

The AHA does not recommend routine cholesterol screening for those under 20 years old, unless they have a family history of familial hypercholesterolemia (FH).

What are the two types of cholesterol?

There are two primary types of cholesterol: High-density lipoprotein (HDL) Low-density lipoprotein (LDL) Very low-density lipoproteins (VLDL) are a third type of cholesterol. They carry triglycerides, which is the fat your body stores up and uses for energy between meals.

Does a drug increase HDL?

According to the Mayo Clinic, although there are no drugs to increase HDL levels , there are drugs to lower LDL and triglyceride levels, including:

Is HDL a good cholesterol?

HDL (high-density lipoprotein) is often referred to as “good” cholesterol. This is because it absorbs other types of cholesterol and carries them away from your arteries and back to your liver, which eliminates it from your body.

How to raise HDL cholesterol?

Start an Exercise Program to Raise HDL Cholesterol. Regular exercise is an important part of a healthy lifestyle and can also increase HDL cholesterol levels. Aerobic exercises, such as running, biking, and swimming, along with moderate weight training are good choices to help best boost those good cholesterol levels.

What foods increase HDL cholesterol?

Antioxidant-rich foods include dark chocolate, berries, avocado, nuts, kale, beets, and spinach. “Indulge in antioxidant-rich foods to increase HDL cholesterol,” Groppo says. “The more colors that you can get in your diet, the better.”.

How long does it take for fish to increase cholesterol?

The researchers saw the positive effects of a diet that included fish in as little as 12 weeks. “Omega-3 fatty acids, which are the type of fatty acids found in fish, can help increase your HDL cholesterol,” Ahmed says.

Does cycling increase HDL?

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. 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.

Does LDL cholesterol build up in the liver?

HDL cholesterol carries excess cholesterol to your liver so it doesn’t build up in your bloodstream. But when LDL cholesterol moves cholesterol throughout your body, it can build up in the walls of the arteries, making them hard and narrow. 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.

What is the best way to lose weight?

Weight loss is especially helpful for people who have an apple-shaped body. Effective weight-loss methods include diet, exercise, and surgery.

Does gastric banding increase HDL?

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.

How to increase HDL cholesterol naturally?

To increase HDL cholesterol naturally, eat fish, skinless chicken, or beans instead of red meat, which contains a lot of cholesterol. Additionally, include more fruits, vegetables, and complex carbohydrates, like oats, brown rice, and whole grain bread, in your diet.

How to increase HDL?

Some foods are even fortified with sterols, such as orange juice and yogurt. Eating a couple of daily servings of sterol-rich or sterol-fortified foods may help to raise your HDL levels.

How to lower LDL cholesterol?

Include an omega-3 supplement. Omega-3 fatty acids can lower LDL cholesterol and increase HDL levels as well. If you eat a couple of servings of omega-3 rich fish (such as salmon, mackerel, or sardines) each week, then you may be getting enough omega-3s. [14]

What foods increase cholesterol?

Wild-caught fish, such as salmon, cod, haddock, and tuna, are great sources of omega-3 fatty acids. Omega-3s are anti-inflammatory and they can also increase your HDL cholesterol levels. Beans. Beans contain protein and they are also low in fat and high in fiber.

How to reduce cholesterol?

Eating more fruits and vegetables will increase your fiber intake and it will also help to ensure that you are getting plenty of vitamins and minerals. Green leafy vegetables also have high levels of sterols and stanols, which may help to improve your cholesterol ratio.

How to lower LDL?

Take plant sterols. Plant sterol esters can help to increase HDL levels and lower LDL levels. Check with your doctor first to see if this supplement is a good choice for you. [13]

How to get a healthy lifestyle?

Exercise regularly. If regular exercise is not already a part of your lifestyle, then you should try to start an exercise routine. Walking for 30 minutes a day , 5 days per week is a great way to start, but you can try other types of exercise as well. Make sure that you choose an activity that you will enjoy so that you will be more likely to stick with your program. Some good options include: [4]

How to lower cholesterol in a healthy diet?

By increasing your intake of beans, like chickpeas , you can decrease LDL levels, which results in a higher percentage of HDL cholesterol. You can blend chickpeas with garlic, tahini, and lemon juice to make the perfect homemade hummus, or mix them with peanut butter and dark chocolate to make a decadent, high protein, edible cookie dough! Blogger Chocolate Covered Kate has a great recipe.

What is the best HDL level?

A desirable HDL level is anything greater than 60 milligrams per deciliter (mg/dL). The good news is that changing your cholesterol levels is well within your control as some of the smallest lifestyle tweaks can yield a profound impact. A fast track to boosting HDL includes quitting smoking and increasing physical activity.

How to lower cholesterol in kids?

Although this breakfast choice may not satisfy your kid (or your kid-at-heart), high fiber cereals are an easy way to improve your cholesterol profile. An American Journal of Clinical Nutrition study found that high fiber oat cereals lower LDL particle number without decreasing HDL concentrations, thus improving your ratio and giving HDL levels a percentage increase. Look for a product with a minimal amount of sugar and at least 5 grams of fiber per serving. A great oat-based choice is Barbara's Morning Oat Crunch, which has 5 grams of fiber and 6 grams of protein per cup.

What fruits increase HDL?

Raspberries. Shutterstock. Nothing says summer quite like a box of juicy raspberries. This is one of the highest fiber fruits that will not only improve your cholesterol profile and increase HDL levels, but it will also promote greater satiety and weight loss.

What is the best hydration?

Water is the best form of hydration and can be flavored with citrus, tropical fruits, and herbs to create a refreshing spa-like oasis that will increase HDL levels when it replaces your typical sugar-sweetened beverages. 6.

Is HDL cholesterol good or bad?

High-density lipoprotein, or HDL, is known as the "healthy" or "good" type of cholesterol due to the fact that it scavenges and removes the "bad" type of cholesterol (low-density lipoprotein or LDL) known to clog arteries. A desirable HDL level is anything greater than 60 milligrams per deciliter (mg/dL). The good news is that changing your ...

Is sugar good for your heart?

Sugar and spice and everything nice… except for the fact that recent data has shown that added sugar is not so nice for our cardiovascular health or waistlines. In fact, a study published in Circulation found that people with the highest consumption of added sugars show significantly lower HDL levels. To cut back on your added sugar intake and increase HDL levels, consider replacing sugar with dates when you're making baked goods like homemade granola bars, cookies, and cakes. It's one way to slice total added sugars in half and will also give your sweet treat extra fiber, vitamins, and minerals.

How to raise HDL cholesterol?

5 Ways to Raise Your HDL Cholesterol. Some diet and lifestyle changes help boost HDL cholesterol levels: Get active. Physical activity can boost your HDL level. Get at least 30 minutes a day of moderate activity, most days of the week. Lose extra weight.

Why is HDL cholesterol considered good?

HDL cholesterol is the kind of cholesterol you want more of. It's called the "good" cholesterol because it helps protect you from getting heart disease. HDL cholesterol brings cholesterol to your liver, which sends it out of your body. So you want as much HDL as possible.

What are the best fats to eat?

Choose better fats. The healthier choices are monounsaturated and polyunsaturated fats. You’ll find these in plants, nuts, and fish like salmon or tuna. And, like everything you eat, keep your portion sizes small. Fats pack a lot of calories in small amounts.

What is the best cholesterol level for a man?

You can get a blood test to check your cholesterol level. If you're a man and your HDL level is below 40, or a woman with an HDL level lower than 50, you're more likely to get heart disease. Having an HDL level of at least 60 may help protect you from getting heart disease.

Does alcohol increase HDL?

Alcohol in moderation. Drinking moderate amounts of alcohol is linked to higher HDL levels. If you don't drink now, check with your doctor before you start, since alcohol has some risks not related to cholesterol.