How To Raise Your Good [HDL] Cholesterol – 4 Tips

Have you been told by your doctor that your HDL or “good” cholesterol is too low?

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

The functionality of HDL is mirrored by its cholesterol efflux activity, as well as its antioxidant (including the protection of LDL against oxidation), anti-inflammatory and antithrombotic properties.

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

I explain why with greater detail in my recent post on the topic, but the short answer is that it points to your body having poor fat metabolism.

This is a fancy way to say that fatty acids are circulating through your body in a way that is not being well controlled and as a result increasing the risk that these fatty acids end up stored where they should not be (in your liver) or contributing to damage overtime in your arteries (not good).

That’s where today’s article comes in.

The goal is simple, provide you with 4 evidence-based strategies to help boost up your HDL cholesterol levels if it is currently below where your.

#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 cholesterol modifying capacity.

That is to say, their propensity to boost good cholesterol [HDL] and lower bad cholesterol [LDL].

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

As per a 2010 trial out of the Canadian Medical Association Journal, the inclusion of around ~300 calories per day of monunsaturated fat may be enough to boost HDL cholesterol levels by up to 12.5%.

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

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

 

#2 Eat Polyphenol-rich Foods Daily

Polyphenols are a group of beneficial compounds found only in plant foods that are tied together by similarities in their biochemical structure.

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

Among nuts, hazelnuts and pecans are the the richest sources.

Why should you care?

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

Best Foods To Boost Your Polyphenol Intake:

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

#3 Eat More Fatty Fish [If You Like It]

The term fatty fish refers specifically to varieties of fish that are quite high in omega-3 fatty acids and generally Vitamin D too.

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

Canned varieties totally work.

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

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

I appreciate that this is quite a bit of fish for most people and a potentially unobtainable quantity – supplementing Vitamin D3 and the omega-3 fatty acids EPA/DHA may be your next best bet if you don’t consume much fish.

Read my article on this topic to learn in greater why I believe this to be true.

#4 Move Your Body More 

If you want to significantly boost your HDL levels while significantly lowering the amount of fat stored in your liver – moving your body more is a must.

A minimum of 120 minutes of weekly total physical activity ( expending ~900 calories) is enough to measurably increase your HDL levels.

For liver fat reduction, I’ve seen closer to a 150 minute weekly number being considered a more effective minimum target.

This amounts to carrying out a 30-minute workout (which could include brisk walking!) between 4-5x a week.

That’s where my friend Paige comes in.

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

They want a workout that is:

  • Low impact
  • Beginner friendly
  • Requiring no equipment

That is exactly what Paige* has created in the video linked below, which can be done twice over to qualify as a 30-minute workout.

Hope this helps!

Until next time,

Andy De Santis RD MPH

*Paige is a very long-time friend and exceptional personal trainer whose work I greatly admire – my sharing of her content is on that basis alone and the featuring of her work on my page is not financially sponsored.