10 Ways to Increase Your Good Cholesterol (HDL)

HDL cholesterol is a beneficial type of cholesterol that can extend our lifespan. In this article, we'll explore 10 lifestyle changes that can help you naturally boost your HDL levels and protect your heart health.

Table of Contents

• 1. Embrace the Power of Olive Oil
• 2. Opt for a Low-Carb Diet
• 3. Engage in Strength-Building Exercises
• 4. Incorporate Coconut Oil
• 5. Quit Smoking
• 6. Limit Alcohol Consumption
• 7. Prioritize a Healthy Waistline
• 8. Embrace Colorful Fruits and Vegetables
• 9. Eat More Fish
• 10. Avoid Harmful Vegetable Oils

1. Embrace the Power of Olive Oil

Olive oil, is a potent ally in boosting HDL cholesterol levels. It contains Omega 9 fatty acids and beneficial phenolic compounds that can elevate your good cholesterol. However, it's crucial to opt for early harvest, extra virgin, and preferably cold-pressed olive oil to maximize its phenolic compound content. Studies suggest that consuming zeytinyağı can increase HDL cholesterol levels by 4 to 8 units, making it a valuable addition to your diet.

2. Opt for a Low-Carb Diet

While a ketogenic diet isn't necessary, reducing your carbohydrate intake can positively impact your HDL cholesterol levels. You don't have to aim for zero carbs, but moderating your daily carbohydrate consumption can be beneficial. Additionally, focusing on a diet with lower carb content can contribute to overall heart health and cholesterol management.

3. Engage in Strength-Building Exercises

Strength-building exercises play a crucial role in increasing HDL cholesterol levels. As one starts engaging in exercises, the size of their muscle mass directly impacts their HDL levels. The larger the muscle mass, the higher the HDL levels. Therefore, incorporating resistance exercises such as weightlifting, swimming, or running, in addition to cardiovascular exercises, can significantly elevate HDL cholesterol. It is particularly recommended for men as these exercises promote a faster and prolonged increase in HDL cholesterol levels.

4. Incorporate Coconut Oil

Coconut oil, containing medium-chain fatty acids and partially short-chain fatty acids, can rapidly metabolize and increase HDL cholesterol levels. Consuming approximately 25 grams of coconut oil per day, three times a week, is sufficient. It can be added to coffee or meals, and its high smoke point allows for cooking at higher temperatures without losing its benefits. Unlike olive oil, coconut oil does not need to be consumed cold, making it a versatile option for boosting HDL cholesterol levels, when consumed in moderation.

5. Quit Smoking

Smoking is one of the fastest ways to decrease HDL cholesterol levels in the body. It is associated with various health risks, including cardiovascular diseases, stroke, Alzheimer's, and eight different types of cancer. Low HDL levels are directly linked to these health conditions. Therefore, if increasing your HDL cholesterol is a goal, quitting smoking is essential for your overall health. Smoking is a direct enemy to the body and is a leading cause of heart attacks, even if HDL levels are not low. It's crucial to eliminate smoking to improve HDL levels and reduce the risk of heart diseases.

6. Limit Alcohol Consumption

Alcohol is a liquid poison for the body, particularly in its sugar-aldehyde form, which is directly toxic to the liver. It can decrease HDL cholesterol levels without affecting other cholesterol levels, thereby increasing the risk of cardiovascular diseases. Monitoring the impact of alcohol on other parameters, such as blood sugar and blood pressure, may not reveal its detrimental effects on HDL cholesterol. Therefore, it's important to limit alcohol consumption to maintain healthy HDL levels and lower the risk of heart diseases.

7. Prioritize a Healthy Waistline

Having excess fat around the waist is equivalent to having fat around the organs, indicating potential issues such as liver fat accumulation, insulin resistance, and elevated cortisol levels. Monitoring and maintaining a healthy waistline is crucial for overall health. When lifestyle factors such as excessive carbohydrate intake and stress disrupt these parameters, it can lead to an increase in waist circumference. Therefore, reducing abdominal fat is essential for maintaining optimal health. For women, a waistline measurement above 88 cm and for men, above 94 cm should be avoided to minimize health risks. Additionally, a larger waistline, even in individuals with normal weight, can indicate a higher risk of liver damage and a significant likelihood of decreased HDL cholesterol levels. Hence, focusing on maintaining a normal waistline is vital for preserving HDL cholesterol levels and overall well-being.

8. Embrace Colorful Fruits and Vegetables

While the benefits of green vegetables in the Mediterranean diet are well-known, it's equally important to embrace a variety of colorful fruits and vegetables. Berries such as blueberries, raspberries, and blackberries, along with purple vegetables like eggplant, red beets, and purple cabbage, are packed with anthocyanins. These compounds have been shown to significantly increase HDL cholesterol levels. The inclusion of these colorful fruits and vegetables, apart from the green ones, is essential for their rich anthocyanin content, contributing to the enhancement of HDL cholesterol levels. Whether it's fruits or vegetables, the vibrant colors beyond green play a crucial role in promoting heart health and maintaining optimal cholesterol levels.

9. Eat More Fish

Eating more fish can significantly increase HDL cholesterol levels. Fish, especially the oily variety, is rich in Omega-3 fatty acids, which are known to elevate good cholesterol levels. It's important to include oily fish, such as salmon, mackerel, sardines, and trout, in the diet for maximum benefits. These fish are more effective in boosting HDL cholesterol compared to taking Omega-3 supplements. Aim to consume oily fish at least twice a week, and opt for cooking methods like baking or steaming instead of frying for maximum impact on HDL levels.

10. Avoid Harmful Vegetable Oils

Avoiding harmful vegetable oils is essential for maintaining and increasing HDL cholesterol levels. Vegetable oils high in Omega-6 fatty acids, such as sunflower oil, corn oil, soybean oil, and safflower oil, can lower HDL cholesterol and disrupt the balance between Omega-3 and Omega-6 fatty acids in the body. Additionally, trans fats derived from these oils, such as margarine and vegetable shortening, are particularly harmful to heart health and can significantly reduce HDL cholesterol levels. It's crucial to limit the intake of these harmful vegetable oils and opt for healthier alternatives, such as olive oil, for improving and sustaining optimal HDL cholesterol levels.