Ways to Raise HDL Cholesterol Levels
Discover practical and effective ways to raise HDL (good) cholesterol levels naturally. Learn about heart-healthy habits, dietary changes, and lifestyle tips that support better cholesterol balance and cardiovascular health.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 19th Aug, 2025
Introduction
Cholesterol is a waxy substance found in your blood, and it plays a vital role in building healthy cells. However, not all cholesterol is the same. There are two main types:
LDL (Low-Density Lipoprotein): Often called "bad" cholesterol because high levels can lead to plaque buildup in arteries, increasing the risk of heart disease.
HDL (High-Density Lipoprotein): Known as "good" cholesterol because it helps remove LDL from the bloodstream, protecting your heart.
Having high HDL levels is beneficial for heart health, but many people struggle with low HDL. The good news is that simple lifestyle changes can help raise your HDL cholesterol naturally.
Why is HDL Cholesterol Important?
HDL cholesterol acts like a scavenger, picking up excess LDL cholesterol from your arteries and carrying it back to the liver, where it’s broken down and removed from the body. Higher HDL levels are linked to a lower risk of heart disease and stroke.
Healthy HDL Levels:
Men: 40 mg/dL or higher
Women: 50 mg/dL or higher
If your HDL is below these levels, don’t worry; there are effective ways to boost it!
Consult a Top Heart Specialist for the best advice
How to Increase HDL Cholesterol Naturally
Natural ways to boost your HDL cholesterol include:
1. Eat Heart-Healthy Fats
Not all fats are bad. Some healthy fats can help raise HDL levels:
Monounsaturated fats: Found in olive oil, avocados, and nuts (almonds, walnuts).
Polyunsaturated fats (Omega-3s): Found in fatty fish (salmon, mackerel, sardines), flaxseeds, and chia seeds.
Avoid trans fats (found in fried and processed foods), as they lower HDL and increase LDL.
2. Exercise Regularly
Physical activity is one of the best ways to boost HDL. Aim for:
Aerobic exercises (walking, jogging, swimming, cycling) for at least 30 minutes, 5 days a week.
Strength training (weight lifting, resistance exercises) 2-3 times a week.
Even moderate activity like brisk walking can make a difference!
3. Quit Smoking
Smoking lowers HDL levels and damages blood vessels. Quitting can improve HDL within weeks and significantly reduce heart disease risk.
4. Limit Refined Carbs and Sugar
High sugar and refined carb intake (white bread, pastries, sugary drinks) can lower HDL. Instead, opt for:
Whole grains (oats, brown rice, quinoa).
Fibre-rich foods (fruits, vegetables, beans).
5. Drink Alcohol in Moderation (If at All)
Moderate alcohol consumption (especially red wine) may slightly increase HDL, but excessive drinking harms the liver and heart.
Men: Up to 2 drinks per day.
Women: Up to 1 drink per day.
If you don’t drink, don’t start; focus on other HDL-boosting methods.
6. Lose Excess Weight
Being overweight or obese can lower HDL. Even losing 5-10% of body weight can improve cholesterol levels.
7. Choose Healthy Cooking Oils
Replace unhealthy oils (like palm oil or hydrogenated fats) with:
Olive oil
Coconut oil (in moderation)
Avocado oil
8. Eat More Antioxidant-Rich Foods
Foods high in antioxidants (berries, dark chocolate, green tea) help reduce inflammation and support heart health.
9. Consider Supplements (After Consulting a Doctor)
Some supplements may help, but always check with your doctor first:
Fish oil (Omega-3s)
Niacin (Vitamin B3) – Can raise HDL but may have side effects.
Plant sterols – Found in fortified foods.
When to See a Doctor?
If lifestyle changes aren’t enough, or if you have other risk factors (like diabetes or high blood pressure), consult a doctor. They may recommend medication or further tests.
Final Thoughts
Raising HDL cholesterol is a powerful way to protect your heart. Small, consistent changes in diet, exercise, and lifestyle can make a big difference. Start with one or two of these tips and gradually build healthier habits. Your heart will thank you!
Consult a Top Heart Specialist for the best advice
Consult a Top Heart Specialist for the best advice
Dr. Chandra Prasad Thakur
Cardiologist
5 Years • MBBS, MD ( Medicine), DM ( Cardiology)
Guwahati
Apollo Hospitals G S Road, Guwahati
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Dayanashre N
General Physician
3 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhethala Sharan Prakash
General Physician/ Internal Medicine Specialist
5 Years • MBBS MD
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Tripti Deb
Cardiologist
40 Years • MBBS, MD, DM, FACC, FESC
Hyderabad
Apollo Medical Centre Kondapur, Hyderabad
