5 Natural Ways to Increase HDL Cholesterol

HDL also called the ‘good cholesterol’ helps in lowering your risk of heart disease and stroke.

High-density lipoprotein, known as HDL cholesterol, helps in absorbing excess cholesterol in the blood and carries it back to the liver. This prevents plaque accumulation in the arteries and lowers the risk of heart disease. 

Thus, lower levels of HDL can typically increase the risk of heart disease. HDL levels are typically lower in people with metabolic syndrome. This means people with obesity, high blood pressure or high blood sugar are at a higher risk of having low HDL.

Thankfully, with simple lifestyle changes, you can increase the levels of HDL. Several studies have found that moving more, quitting smoking, or improving your diet can significantly lower the risk of heart attacks.

Read on to discover 5 simple yet amazing tips to increase HDL cholesterol in the blood naturally.

What is cholesterol?

Cholesterol is a waxy substance present in the blood that has several important functions. It helps in building cells, regulating hormones, and synthesis of bile acids. Cholesterol is primarily of two types – LDL and HDL. LDL or low-density lipoprotein is the bad cholesterol that can raise your risk of heart disease and stroke. HDL also called good cholesterol helps in regulating the levels of cholesterol in the blood and prevents the onset of heart diseases. 

If you have high levels of LDL and low levels of HDL, then this condition is referred to as high cholesterol. High cholesterol can lead to chest pain, heart attack, or stroke. 

Understanding cholesterol levels

Before getting into the tips to increase HDL cholesterol in the blood naturally, let’s understand the ideal cholesterol levels that are good for your body. For men, the desirable level of blood cholesterol is 60 mg/dL (1.6 mmol/L) or above and it should not be less than 40 mg/dL. For women, the desirable level of blood cholesterol is 60 mg/dL (1.6 mmol/L) and it should be less than 50 mg/dL (1.3 mmol/L).

5 Tips to increase HDL cholesterol naturally

Exercise

One of the proven ways to increase your HDL cholesterol is to exercise. Exercising regularly can lower your triglycerides and increase your HDL levels. Studies have shown that even 30 minutes of moderate-intensity exercises like running, walking, biking, swimming, or weight training can boost good cholesterol levels.

Another study found that endurance training can lead to a significant rise in HDL. You can also try strength training, high-intensity exercise, and aerobic exercise to maintain your HDL levels. In addition to that, exercise can also help in combating obesity, maintaining blood sugar, and reducing the risk of blood pressure.

Maintain your weight

Obese people are at higher risk of low HDL. Abdominal obesity is associated with an increased risk of heart disease. Shedding the excess pounds can help to raise HDL cholesterol. You can maintain your diet with a balanced diet and regular exercise. Opt for a calorie-reduced diet, carb restriction, and intermittent fasting.

Cut Back on Sugar

Sugar is known to reduce HDL levels and increase your risk for metabolic disorders. Several studies have found that limiting added sugar in your diet can result in a significant increase in your HDL cholesterol levels. Try to cut back on sugar-sweetened beverages like sodas and fruit juices. Slowly, replace added sugar with fruits and vegetables and switch sugar with jaggery.

Eat More Antioxidant-Rich Foods

A study found that eating an anti-oxidant-rich diet raises HDL cholesterol levels while lowering triglycerides. This can help in reducing the risk of stroke, heart failure, and inflammatory biomarkers. Foods like nuts, avocados, spinach, and berries are super rich in antioxidants. 

Switch to olive oil and coconut oil

Including olive oil in the diet is one of the best ways to increase HDL cholesterol levels. Olive oil is rich in heart-healthy fats, antioxidants, and polyphenols. The research found that HDL levels in people increased significantly after they switched to olive oil. 

In addition to this, olive oil also helps in boosting anti-inflammatory and antioxidant functions. Coconut oil can also help improve your heart health. Though coconut is high in saturated fat content, it contains heart-healthy fats.

Your Takeaway

HDL is the good cholesterol that your body needs to maintain your blood cholesterol levels and reduce the risk of heart disease. Following a healthy lifestyle, eating a balanced diet, exercising regularly, maintaining a proper sleep routine, and taking ample anti-oxidants can help you improve your HDL levels naturally.

Healthy seeds like flaxseeds, chia seeds, and nuts can also help in increasing HDL levels. In addition to this, quitting smoking is a very effective way of improving your HDL cholesterol levels.