High-density lipoprotein (HDL) is sometimes known as “good” cholesterol. Ways of increasing HDL levels include exercise, consuming olive oil and other healthy fats, and following a keto diet.
Having high HDL levels helps carry cholesterol from the arteries to the liver, where the body can use it or excrete it.
Having high levels of HDL also has antioxidant and anti-inflammatory effects, and it may help reduce the risk of heart disease.
Most health experts recommend minimum blood levels of
While genetics definitely play a role, there are several other factors that affect HDL levels.
This article describes nine ways to raise HDL cholesterol.
Extra virgin olive oil is one of the most nutritious fats around.
One of olive oil’s heart-healthy effects is to increase HDL cholesterol. This may be because it contains antioxidants called polyphenols.
Extra virgin olive oil has more polyphenols than processed olive oils, although the amount can still vary among different types and brands.
Whenever possible, select high quality, certified extra virgin olive oils, which tend to be highest in polyphenols.
Low carb and ketogenic diets provide a number of health benefits, including weight loss and reduced blood sugar levels. Ketogenic diets are low in carbs and high in fats.
Research also shows that they can increase HDL cholesterol in people who tend to have lower levels. This includes people with obesity, insulin resistance, or diabetes.
A 2024 review concluded that ketogenic diets are useful for reducing weight and other health markers in the short term, but their long term benefits are unclear. A low-carb diet may be more beneficial long term than a very low-carb, ketogenic diet.
Being physically active is important for heart health.
Studies have shown that many types of exercise, including strength training, high intensity exercise, and aerobic exercise, are effective at raising HDL cholesterol.
A 2018 review also states that exercise can boost the antioxidant and anti-inflammatory effects of HDL cholesterol.
In particular, high intensity interval training over prolonged periods can improve the ability of HDL particles to remove cholesterol from cells.
Proponents of coconut oil claim it can reduce appetite, increase metabolic rate, and help protect brain health, among other benefits. It may be more effective than other oils at increasing HDL levels.
However, coconut oil has a high saturated fat content, which may also increase “bad” LDL cholesterol, which increases heart disease risk.
A 2019 review noted that studies show unclear effects of coconut oil on metabolism and weight loss. Results vary, with few long-term trials.
The reviewers advised consuming coconut oil in moderation due to its saturated fat content and to approach health claims with caution.
It is best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.
Smoking increases the risk of many health problems, including heart disease and lung cancer.
One of its negative effects is a suppression of HDL cholesterol. A 2018 study found that pregnant women who smoked cigarettes had a significantly lower HDL level than women who did not smoke.
According to the American Lung Association, quitting smoking can increase HDL levels by helping remove cholesterol from the blood.
When people with overweight or obesity lose weight, their HDL cholesterol levels usually increase.
With each 1kg of weight loss, HDL increases by 0.01 mmol/L. Even a small reduction in body weight of 5% to 10% seems to improve blood fat levels.
People may wish to try a calorie-reduced diet, carb restriction, intermittent fasting, or a combination of diet and exercise. Doctors may recommend weight loss surgery for some people.
Consuming purple fruits and vegetables may help increase HDL cholesterol.
Purple produce contains antioxidants known as anthocyanins.
Studies using anthocyanin extracts have shown that they help fight inflammation, protect the cells from damaging free radicals, and potentially raise HDL cholesterol levels.
Although these studies used extracts instead of foods, several fruits and vegetables are very high in anthocyanins. These include:
- eggplant
- red cabbage
- blueberries
- blackberries
- black raspberries
The omega-3 fats in fatty fish are beneficial for heart health, including reducing inflammation and improving the functioning of the cells that line the arteries.
Some research suggests that eating fatty fish or taking fish oil supplements may also help raise low levels of HDL cholesterol.
Some types of fatty fish that may help raise HDL cholesterol include:
- salmon
- herring
- sardines
- mackerel
- anchovies
Artificial trans fats have many negative health effects due to their inflammatory properties.
There are two types of trans fats. One kind occurs naturally in animal products, including full fat dairy.
In contrast, manufacturers create artificial trans fats, which are present in margarines and processed foods, by adding hydrogen to unsaturated vegetable and seed oils. These fats are also known as industrial trans fats or partially hydrogenated fats.
In addition to increasing inflammation and contributing to several health concerns, these artificial trans fats may lower HDL cholesterol levels.
To protect heart health and keep HDL cholesterol within the healthy range, it is best to avoid artificial trans fats altogether.
Most health experts recommend minimum HDL blood levels of 40 milligrams per deciliter (mg/dl) in males and 50 mg/dl in females. Optimal LDL level is generally considered to be less than 100 mg/dl but lower targets of less than 70 mg/dl are recommended for individuals with a high risk of heart disease or with personal history of heart disease.
Individual targets vary from person to person, but there are general guidelines to be aware of. In adults 20 and older, healthy levels are at or above 40 mg/dl for males and 50 mg/dl for females. For those 19 and younger, 45 mg/dl or higher is considered ideal.
HDL helps transport cholesterol from the arteries to the liver, where it can be metabolized and excreted. If HDL levels are low, the body cannot efficiently get rid of cholesterol, which can lead up to a buildup of plaque in the arteries. This can increase the risk of heart disease.
HDL is known as “good” cholesterol. LDL is commonly referred to as “bad” cholesterol.
Although HDL cholesterol levels are partly determined by genetics, there are many things a person can do to naturally increase their levels.
This includes eating healthy fats, such as olive oil, coconut oil, and fatty fish, and avoiding harmful trans fats. Getting regular exercise, quitting smoking, and eating antioxidant-rich foods are also effective for increasing HDL cholesterol.
The habits and practices that raise HDL cholesterol often provide other health benefits, and they are key components of a healthy lifestyle.
