4 Ways to Increase Your HDL (Good Cholesterol)

You’re likely aware of the dangers of high cholesterol, but not all cholesterol is created equal. High-density lipoprotein (HDL) is often called good cholesterol because it helps remove other forms of cholesterol from your bloodstream. 

Higher HDL levels are associated with a lower risk of heart disease. 

At Wynantskill Family Medicine in Wynantskill, New York, our family medicine physicians, Dr. Ritchie Parrotta and Dr. Scott Parrotta, are dedicated to helping you achieve optimal health, which includes managing your cholesterol. 

In this blog, they outline four ways to increase your HDL cholesterol and protect your heart.

1. Eat a heart-healthy diet

What you eat plays a significant role in your cholesterol levels. A heart-healthy diet can help increase your HDL and lower your low-density lipoprotein (LDL), or bad cholesterol.

Foods that boost HDL

Incorporate healthy fats into your diet. Foods rich in monounsaturated and polyunsaturated fats, such as avocados, nuts, and olive oil, can help boost HDL levels. Fatty fish like salmon, mackerel, and trout are high in omega-3 fatty acids, which also support healthy cholesterol. 

Additionally, high-fiber foods like whole grains, beans, and legumes can help lower your LDL cholesterol, which improves your HDL-to-LDL ratio.

Foods to limit

To protect your heart, limit your intake of trans fats and saturated fats. Trans fats, often found in fried foods and commercially baked goods, can increase your LDL levels and lower your HDL levels. Also, consume saturated fats, present in high-fat dairy and red meat, in moderation.

1. Get regular exercise

Physical activity is another powerful tool for boosting your HDL cholesterol. Regular exercise can also help lower your triglycerides, another type of fat in your blood.

Aim for at least 30 minutes of moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, on most days of the week. Even 60 minutes of exercise a week can make a positive impact.

1. Maintain a healthy weight

Losing excess weight, especially around your midsection, can help raise your HDL levels. If you have a body mass index (BMI) of 25 or higher, you may be at a higher risk of low HDL.

Losing even a small amount of weight — as little as 5%-10% of your body weight — can help improve your cholesterol levels and reduce your risk of heart disease.

1. Quit smoking

Smoking and exposure to secondhand smoke can lower your HDL cholesterol. The nicotine in tobacco is particularly harmful, as it can also raise your LDL cholesterol and triglycerides.

Quitting smoking is one of the best things you can do for your heart health. If you need help quitting, we can provide resources and support to help you succeed.

To learn more about managing your cholesterol and protecting your heart health, call Wynantskill Family Medicine at 518-333-9615 or request an appointment online today.