How to increase your good [HDL] Cholesterol – 4 Tips

Has your doctor told you that your HDL or “good” cholesterol is too low?

HDL cholesterol helps your body get rid of unnecessary fats in the bloodstream – a very important function.

The functionality of HDL is reflected by its cholesterol efflux action, as well as its antioxidant properties (including protection of LDL from oxidation), anti-inflammatory and anti-thrombotic properties.

In the world of fatty liver disease and metabolic health, low HDL cholesterol, especially if you have high triglycerides, is a bad sign.

I explain why in more detail in my recent post on the subject, but the short answer is that it indicates that your body has poor fat metabolism.

This is a fancy way of saying that fatty acids move around your body in a way that is not well controlled and as a result increases the risk that these fatty acids end up being stored where they shouldn’t (in your liver) or contribute to damage overtime in your arteries (not good).

That’s where today’s article comes in.

The goal is simple, to provide you with 4 evidence-based strategies to help you raise your HDL cholesterol levels if they are currently below what you have.

#1 Eat monounsaturated fat daily

Monounsaturated fatty acids have long been considered useful dietary components for cardiometabolic health.

One of the reasons for this is their ability to modify cholesterol.

That is, their tendency to boost good cholesterol [HDL] and reduce bad cholesterol [LDL].

Primary sources include most types of nuts, avocados and olives.

According to a 2010 trial by the Canadian Medical Association Journalincluding about ~300 calories per day of monounsaturated fat may be enough to raise HDL cholesterol levels by up to 12.5%.

This is the equivalent amount we would expect to find in 1/3 cup of nuts or an avocado.

At a slightly higher amount of consumption, we can expect even more metabolic health benefits.

#2 Eat foods rich in polyphenols every day

Polyphenols are a group of beneficial compounds found only in plant foods that are related to each other due to similarities in their biochemical structure.

Above and beyond their monounsaturated fat content, it’s true that nuts, avocados, and olives are also relatively high in polyphenols.

Among nuts, hazelnuts and pecans are the richest sources.

Why should you care?

A 2020 study by Nutrients The journal found that people who consumed the highest amount of dietary polyphenols tended to have the highest levels of HDL cholesterol.

The best foods to increase your polyphenol intake:

• Blueberries
• Artichoke
• Strawberries
• Raspberries
• Ground flaxseed
• Plums
• Capers
• Cherry

#3 Eat more oily fish [If You Like It]

The term oily fish specifically refers to varieties of fish that are fairly high in omega-3 fatty acids and generally also in vitamin D.

These include salmon, sardines, trout, herring and mackerel.

Canned varieties work perfectly.

Most people don’t eat very oily fish, but a 2016 British Journal Of Nutrition Study determined that ~750 grams per week was enough to significantly increase HDL cholesterol while lowering triglycerides.

Lean (white) fish did not offer the same benefit.

I estimate that this is enough fish for most people and a potentially impossible amount – supplementing with vitamin D3 and EPA/DHA omega-3 fatty acids may be your next best bet if you don’t eat a lot of fish.

Read my article in this matter to better understand why I believe this to be true.

#4 Move your body more

If you want to significantly increase your HDL levels while significantly reducing the amount of fat stored in your liver, it is necessary to move your body more.

At least 120 minutes of weekly total physical activity (expending ~900 calories) is enough to measurably raise your HDL levels.

For reducing liver fat, I have seen 150 minutes per week as a more effective minimum goal.

This equates to a 30-minute workout (which could include brisk walking!) between 4-5 times a week.

That’s where my friend Paige comes in.

While it’s impossible to offer a perfect workout for everyone, I know my clients are looking for something specific.

They want a workout that is:

• Low impact
• Beginner friendly
• No equipment required

That’s exactly what Paige* created in the video below, which can be done twice to qualify for a 30-minute workout.

Hope this helps!

Until next time,

Andy De Santis RD MPH

*Page ishe is a long-time friend and excellent personal trainer whose work I greatly admire – sharing her content is on that basis only, and the display of her work on my page is not financially sponsored.