Increasing Good Cholesterol

HDL is called “good cholesterol” because it helps remove extra cholesterol from your blood and arteries, carrying it back to the liver to be cleared out. This protects your heart by lowering plaque buildup and reducing the risk of heart disease and stroke.

Here are 12 tips from dietitians for increasing good cholesterol (HDL) levels:

1. Incorporate Healthy Fats: Consume monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and seeds, which can help raise HDL levels.

2. Eat Fatty Fish: Include fatty fish like salmon, mackerel, and sardines in your diet, as they are high in omega-3 fatty acids, which can boost HDL cholesterol.

3. Increase Fiber Intake: Focus on soluble fiber sources like oats, barley, beans, lentils, fruits, and vegetables, which can improve overall cholesterol levels.

4. Choose Whole Grains: Opt for whole-grain products over refined grains, as whole grains are linked to better heart health and can increase HDL levels.

5. Limit Trans Fats: Avoid trans fats found in many processed foods, as they can lower HDL cholesterol and increase bad cholesterol (LDL).

6. Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate aerobic exercise each week, such as walking, swimming, or cycling, to help raise HDL levels.

7. Maintain a Healthy Weight: Losing excess weight can help raise HDL cholesterol and improve overall heart health. Focus on gradual, sustainable weight loss.

8. Moderate Alcohol Intake: If you drink alcohol, do so in moderation; some studies suggest that moderate consumption can help increase HDL levels.

9. Include Nuts in Your Diet: Snack on almonds, walnuts, and other nuts, which are associated with higher HDL cholesterol due to their healthy fat content.

10. Add Avocado: Incorporating avocados into your meals can provide healthy fats that support increased HDL cholesterol.

11. Limit Sugar Intake: Reducing added sugars in your diet can help improve overall lipid profiles and raise HDL levels.

12. Consider Functional Foods: Incorporate foods like olive oil, dark chocolate, and certain probiotics that may have beneficial effects on HDL cholesterol levels.

By following these tips, individuals can work towards increasing their good cholesterol levels and improving overall heart health. Always consult with a healthcare professional and registered dietitian for personalized advice.