Cholesterol often gets a bad reputation, but not all types of cholesterol are harmful. HDL cholesterol, known as "good" cholesterol, is important in protecting your heart. If you’re wondering how to raise your HDL cholesterol, you’re in the right place.

Let’s explore how to naturally boost this heart-healthy cholesterol and improve your overall wellness.

What is HDL Cholesterol and Why is it Important for Heart Health?

HDL, or high-density lipoprotein cholesterol, which we often call “good” cholesterol because it helps remove excess cholesterol from your bloodstream. Unlike LDL cholesterol (the “bad” cholesterol that can build up in your arteries), HDL transports cholesterol to the liver, where it’s processed and removed from the body.

This reduces the amount of cholesterol that can build up in your arteries, lowering the risk of heart disease and stroke.

Having higher levels of HDL cholesterol offers several heart-protective benefits, including:

• Reducing artery plaque buildup: HDL helps prevent the formation of dangerous plaque that can block blood flow.
• Lowering inflammation: HDL cholesterol has anti-inflammatory properties, which can protect your heart from damage.
• Balancing cholesterol levels: By reducing LDL (bad) cholesterol, HDL creates a healthier overall cholesterol balance.

Maintaining a healthy HDL level is key to reducing your risk of cardiovascular problems. But how can you increase it naturally?

Dietary Changes to Increase Your HDL Cholesterol Levels Naturally

Your diet plays an important role in managing cholesterol levels. Making smart food choices can significantly boost your HDL cholesterol and improve overall heart health.

Here are some dietary strategies to raise HDL:

• Increase healthy fats: Focus on eating more monounsaturated fats and omega-3 fatty acids. These healthy fats can be found in foods like avocados, olive oil, nuts, seeds and fatty fish (like salmon and mackerel).
• Choose whole grains: Whole grains such as oats, barley and brown rice are rich in fiber, which helps regulate cholesterol levels by promoting the removal of LDL and improving HDL levels.
• Eat more fruits and vegetables: Antioxidant-rich fruits and veggies, such as berries, spinach and kale, help protect against oxidative damage that can lower HDL levels. Incorporate a variety of colorful produce into your daily meals for maximum benefits.
• Limit processed foods and sugars: Diets high in refined carbohydrates and sugary snacks can lower HDL levels and raise LDL cholesterol. Cutting back on these foods and choosing whole, unprocessed options can help maintain a healthier balance of cholesterol.

Lifestyle Habits That Support Healthy HDL Cholesterol Gain

In addition to your diet, certain lifestyle habits can positively impact your HDL cholesterol and overall heart health.

Here’s what you can do to raise your HDL levels:

• Get regular exercise: Physical activity is one of the most effective ways to raise HDL cholesterol. Aerobic exercises, such as walking, running, swimming, or cycling, are especially beneficial. Aim for at least 30 minutes of moderate exercise most days of the week. 
• Maintain a healthy weight: If you’re overweight, shedding excess pounds can help improve your HDL levels. Even a modest weight loss can make a significant difference. Focus on gradual, sustainable changes to your diet and exercise routine.
• Quit smoking: Smoking has been shown to lower HDL cholesterol, so quitting can give your HDL levels a significant boost. If you need help quitting, reach out to your healthcare provider for resources and support.
• Limit alcohol intake: While moderate alcohol consumption (such as a glass of red wine) can raise HDL cholesterol, too much alcohol can have the opposite effect. Stick to recommended guidelines: no more than one drink per day for women and two for men.

What Are the 5 Worst Foods for Cholesterol?

Certain foods can raise your LDL and lower your HDL, increasing your risk of heart disease. To maintain a healthy balance, it’s important to limit or avoid these cholesterol-raising foods:

1. Fried foods: Deep-fried items like French fries, fried chicken and doughnuts are high in trans fats, which can significantly raise your LDL cholesterol and lower your HDL cholesterol.
2. Processed meats: Foods like bacon, sausage and deli meats are loaded with saturated fats and sodium, both of which contribute to higher cholesterol levels.
3. Full-fat dairy products: Items like butter, cream, whole milkand full-fat cheese contain saturated fats that can elevate LDL cholesterol. 
4. Baked goods and sweets: Cookies, pastries and cakes often contain unhealthy fats and refined sugars that can negatively impact your cholesterol levels. They also contribute to weight gain, which further raises cholesterol.
5. Fast food: Many fast food options are packed with unhealthy fats, refined carbohydrates and excess calories, all of which can raise your LDL cholesterol and lower your HDL cholesterol over time.

Limiting these foods and replacing them with heart-healthy alternatives can help maintain a balanced cholesterol level and support better cardiovascular health.

Why is My HDL Cholesterol Low?

Low HDL cholesterol can be influenced by various factors, many of which are related to lifestyle and underlying health conditions. Here are some common reasons why your HDL may be low:

• Poor diet: A diet high in trans fats, refined carbs and sugars can lower your HDL levels while raising LDL. Not consuming enough healthy fats, like omega-3 fatty acids, also contributes to lower HDL. 
• Lack of physical activity: Regular exercise is one of the best ways to increase HDL cholesterol. A sedentary lifestyle can result in lower HDL levels, making it harder for your body to clear out LDL cholesterol.
• Smoking: Smoking cigarettes has been shown to significantly reduce HDL levels. Quitting smoking can reverse this effect and help raise your good cholesterol.
• Being overweight: Carrying excess weight, particularly around the abdomen, is often linked to lower HDL cholesterol. Losing even a small amount of weight can positively impact your HDL levels. 
• Genetics: For some people, genetics play a role in how their body produces and processes cholesterol. If low HDL runs in your family, it may be harder to raise your levels through lifestyle changes alone.

Take Charge of Your Heart Health by Raising HDL Cholesterol

Improving your HDL cholesterol levels is a crucial step toward better heart health. By making simple dietary changes, adopting a more active lifestyle and avoiding common cholesterol pitfalls, you can naturally raise your HDL and protect your cardiovascular system. Small, consistent changes today can lead to long-lasting benefits for your overall well-being.

Ready to boost your heart health?

At Summit Health, our cardiology department is here to support your journey to a healthier heart. Whether you need guidance on lifestyle changes, dietary adjustments, or medical advice, our dedicated healthcare professionals are ready to help.

Schedule an appointment today to get personalized advice and start making heart-healthy changes for a stronger tomorrow.