How to Raise Your HDL Levels

Ways to raise HDL cholesterol naturally include exercising, losing weight, stopping smoking, and making certain dietary changes.

High levels of HDL cholesterol, often called “good” cholesterol, are associated with a reduced risk of coronary artery disease (CAD). It appears that HDL particles “scour” the walls of blood vessels, cleaning out excess cholesterol that otherwise might have been used to make the plaques that cause CAD. The HDL cholesterol is then carried to the liver, where it is processed into bile and secreted into the intestines and out of the body.

This article discusses how to interpret HDL cholesterol levels and several ways you can try to increase this “good” cholesterol.

Women exercising in group fitness class
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What Is a Healthy HDL Level?

HDL levels below 50 milligrams per deciliter (mg/dL) in women and 40 mg/dL in men are associated with an increased risk of CAD, even in people whose total cholesterol and LDL cholesterol levels are normal.

HDL levels above those cutoffs are normal and do not affect the risk of CAD positively or negatively. However, HDL levels greater than 60 mg/dL are associated with a reduced risk of heart disease.

It had been assumed that the higher the HDL levels, the better, but research has found that the benefit doesn’t increase much beyond about 60 mg/dL. And not only do levels higher than 90 mg/dL in women and 70 mg/dL in men not have further benefits, but are associated with an increased risk of non-cardiovascular mortality.

Thus, the HDL story is more complex than scientists originally had hoped.

HDL Levels
At Risk Desirable
Men Less than 40 mg/dL 60 mg/dL or higher
Women Less than 50 mg/dL 60 mg/dL or higher

How Can We Increase Our HDL Levels?

Fortunately, it is still true that when HDL levels are increased “naturally” (that is, not from taking drugs), these higher HDL levels are indeed associated with a reduced risk of cardiovascular disease. Here’s how to increase HDL levels in a beneficial way.

Aerobic Exercise

Regular aerobic exercise (such as walking, jogging, swimming, or bike riding) that raises your heart rate for at least 20 to 30 minutes at a time may be the most effective way to increase HDL levels. Recent evidence suggests that the duration of exercise, rather than the intensity, is the more important factor in raising HDL cholesterol. But any aerobic exercise helps.

Lose Weight

Obesity results not only in increased LDL cholesterol but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area; your waist-to-hip ratio is particularly important in determining whether you ought to concentrate on weight loss.

Stop Smoking

Cigarette smokers are two to four times more likely to get heart disease than nonsmokers, and smoking doubles the risk of stroke.

If you smoke, giving up tobacco will increase HDL levels. Cigarette smoking has a negative impact on both HDL quantity and its heart-protective function, which explains, in part, why smokers have an increased risk of cardiovascular disease.

Cut Out the Trans Fatty Acids

Trans fatty acids are an unhealthy type of fat found in some foods that contain partially hydrogenated vegetable oils. Trans fatty acids have been banned in the United States since 2021, but can still be found in fried foods and may still be present in small amounts in some processed foods.

Trans fatty acids not only increase LDL cholesterol levels, but they also reduce HDL cholesterol levels. To avoid trans fats when eating out, avoid ordering deep-fried foods (since restaurants may use partially hydrogenated oils in their fryers) and desserts.

Increase the Monounsaturated Fats in Your Diet

Monounsaturated fats are healthy fats that can increase HDL cholesterol levels without increasing total cholesterol. Replace other fats with monounsaturated fats, such as:

  • Olive, canola, and peanut oils
  • Avocados and avocado oil
  • Almonds, hazelnuts, and pecans
  • Peanut butter
  • Pumpkin and sesame seeds

Add Soluble Fiber to Your Diet

Soluble fibers are found in oats, fruits, vegetables, and legumes. Studies have shown soluble fiber reduces LDL cholesterol and may increase HDL cholesterol, but outcomes of studies have varied for HDL. For best results, eat at least two servings a day.

Other Dietary Means to Increase HDL

Cranberry juice: In studies from two decades ago, cranberry juice was shown to increase HDL levels. No recent studies have been done to confirm these results, but one study showed cranberry juice improved the cholesterol profile in general.

Omega-3 fatty acids: Studies have shown fatty fish, other foods containing omega-3 fatty acids, and omega-3 supplements can help raise HDL levels and reduce cardiovascular risk by improving how HDL functions and changing the size of the HDL molecule.

Calcium supplementation: Some studies have shown calcium supplementation improves total cholesterol and raises HDL cholesterol, while other studies have not shown these same effects. Studies have also shown mixed results depending on the population studied: postmenopausal women versus men or pre-menopausal women.

What About a Low-Fat Diet?

Substantial evidence now shows that a low-fat diet often reduces rather than increases HDL levels. This result is not specifically caused by “not enough fat,” but rather is due to consuming too many carbohydrates in place of fat.

The American Heart Association and other organizations no longer recommend low-fat diets for heart disease prevention. In fact, it is low-carb diets—not low-fat diets—that are associated with higher HDL levels.

What About Drugs?

Drug therapy for raising HDL cholesterol levels has, so far, been a disappointment. While enthusiasm for drugs that would increase HDL levels was high just a few years ago, recent events have significantly dampened that enthusiasm.

Statins, the class of drugs that have proven highly successful in reducing LDL cholesterol, are generally not very effective at increasing HDL levels.

For years, niacin (one of the B vitamins) was the mainstay of drug therapy for raising HDL levels. The amount of niacin needed for increasing HDL levels is so high, however, that it is classified as a drug when used for this purpose.

Aside from the inconvenience of taking niacin, clinical trials have suggested that raising HDL levels with niacin failed to demonstrate any improvement in cardiovascular outcomes.

Furthermore, treatment with niacin may increase blood sugar and insulin levels in some people. At this point, most healthcare providers are very reluctant to prescribe niacin therapy to raise HDL levels.

Additionally, a new class of drugs (the so-called CETP inhibitors), which several pharmaceutical companies have been developing for several years to raise HDL levels, has become a great disappointment. While these drugs do indeed increase HDL levels, they have not demonstrated an ability to reduce heart attacks or stroke.

In fact, studies appear to show a worsening in cardiac risk with some of these drugs. It is unclear today whether any CETP inhibitors will ever reach the market.

Summary

Higher levels of HDL cholesterol are generally associated with lower cardiac risk. While pharmacological approaches to increasing HDL levels have so far been a disappointment, there are several lifestyle choices, such as exercising, stopping smoking, and making dietary changes, that can help reduce your cardiac risk in general, and raise your HDL levels in particular.

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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Richard N. Fogoros, MD
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified in internal medicine, clinical cardiology, and clinical electrophysiology.