Leena Watts
High-density lipoprotein (HDL) cholesterol is often referred to as good cholesterol. This is because it helps to prevent heart attacks and strokes by removing extra cholesterol and plaque buildup in your arteries. While genetics play a role in determining HDL levels, diet and lifestyle changes can also help boost them. This includes eating certain foods, such as whole grains, fatty fish, beans and legumes, avocados, and olive oil, as well as reducing your intake of sugar and refined carbohydrates. Additionally, physical activity and moderate alcohol consumption can also help increase HDL levels.
How to increase HDL cholesterol through diet
| Characteristics | Values |
|---|---|
| Consume whole grains | Aim for two servings of brown or wild rice, bran, oatmeal, and cereal per day |
| Eat fatty fish | Aim for two servings per week of salmon, albacore tuna, sardines, rainbow trout, and mackerel |
| Include beans and legumes | These are good sources of soluble fiber, which helps to rid the body of LDL cholesterol |
| Consume healthy fats | Avocados, olive oil, and polyunsaturated and monounsaturated fats can help improve HDL levels and lower cardiovascular disease risk |
| Limit added sugars | Sweetened foods and drinks can lower HDL levels |
| Limit refined carbohydrates | These can raise blood sugar quickly and are often made with white flour |
| Increase fiber intake | Aim for 25-35 grams of fiber per day to help flush cholesterol from the body |
| Consider a Mediterranean diet | This diet focuses on healthy fats, whole foods, and prioritizing dairy, fish, and poultry over red meats |
| Pair with regular exercise | Moderate-intensity exercise can help boost HDL levels |
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What You'll Learn
Consume whole grains
Consuming whole grains is an effective way to improve your HDL cholesterol levels and reduce your risk of cardiovascular disease. Whole grains are a rich source of dietary fibre, vitamins, and minerals, all of which contribute to a healthier lifestyle.
Whole grains are known to lower LDL cholesterol, the "bad" cholesterol, and increase HDL cholesterol, the "good" cholesterol. This is because whole grains contain soluble fibre, which reduces the absorption of cholesterol into your bloodstream. By lowering your LDL levels, your HDL levels will naturally increase.
To incorporate more whole grains into your diet, consider switching to whole-wheat pasta, brown or wild rice, bran, oatmeal, and cereal. Oats, in particular, are an excellent choice for increasing HDL cholesterol. You can opt for hot cereal made from steel-cut or rolled oats, or even include oat bran in your baking. Other good sources of whole grains include rye and quinoa.
It is recommended that you aim for two servings of whole grains per day to improve your HDL levels. This can be a gradual process; you can start by mixing your favourite grain with a new whole grain, such as combining white rice with brown rice, and slowly increasing the proportion of the whole grain.
In addition to improving your HDL levels, whole grains offer a range of other health benefits. They are linked to a reduced risk of heart disease, diabetes, certain cancers, and other health problems. The fibre in whole grains is especially beneficial for your gut health, as it can shape your gut microbiome, which may impact lipid metabolism. Whole grains are also a good source of vitamins and minerals, including B vitamins, iron, magnesium, and selenium, all of which are important for various bodily functions.
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Eat fatty fish
Eating fatty fish is a great way to increase HDL cholesterol through diet. Fatty fish are typically cold-water fish, and include salmon, tuna, sardines, mackerel, and trout. These fish are a staple of a heart-healthy diet and are full of omega-3 fatty acids, which are good fats, unlike the bad saturated fat found in most meats. Omega-3 fatty acids have been shown to lower triglycerides, a type of fat in the bloodstream, and may slow down the growth of plaques in the arteries and reduce inflammation throughout the body.
A study found that consuming fatty fish four times per week for eight weeks increased participants' HDL cholesterol levels. It is recommended to get two servings of fatty fish per week, and it is important to prepare the fish in a healthy way, such as by broiling, grilling, or steaming. Deep-frying the fish in vegetable oil will cancel out any health benefits.
In addition to eating fatty fish, there are other dietary changes that can help increase HDL cholesterol levels. These include eating whole grains, beans, legumes, and fiber-rich foods, as well as cutting back on sugar and refined carbohydrates. Regular exercise, quitting smoking, and eating antioxidant-rich foods are also effective ways to increase HDL cholesterol.
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Opt for beans and legumes
While genetics plays a significant role in determining HDL cholesterol levels, diet is also an important factor. Around 20% of HDL cholesterol is derived from food sources.
Beans and legumes, such as chickpeas, lentils, and peas, are excellent additions to a heart-healthy diet. They are rich in fiber, plant protein, vitamins, and minerals, offering a range of health benefits.
Firstly, beans and legumes are effective in lowering "bad" LDL cholesterol levels. A review study from Canada found that consuming one serving of legumes daily led to a 5% reduction in LDL cholesterol over six weeks. This is because beans and legumes are high in soluble fiber, which helps to flush LDL cholesterol from the body.
Secondly, beans and legumes can improve cardiovascular health by displacing less heart-healthy foods in the diet. They are a healthier alternative to foods high in saturated fats, such as red meat and cheese, or high-glycemic foods like white rice and white bread.
Additionally, beans and legumes have been shown to decrease blood sugar levels, increase insulin sensitivity, and promote the growth of healthy gut bacteria. For example, pinto beans help reduce blood cholesterol and blood sugar, while navy beans, or haricot beans, are linked to higher levels of HDL cholesterol and improved metabolic syndrome symptoms.
To incorporate more beans and legumes into your diet, try adding one serving of cooked legumes to your daily meals. This can include a variety of options, such as chickpeas, lentils, peas, or pinto and navy beans.
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Incorporate healthy fats like olive oil
Olive oil is a monounsaturated fat that can help lower the inflammatory impact of LDL cholesterol on your body. It is also a source of antioxidants called polyphenols, which can improve HDL anti-atherogenic function, demonstrating beneficial effects against cardiovascular risk factors.
Extra virgin olive oil, in particular, has been found to be beneficial in improving HDL lipid fraction. In a study, participants who consumed extra virgin olive oil with a high polyphenol content showed an increase in HDL levels. Another study found that consuming olive oil high in polyphenols significantly increased HDL levels.
To incorporate olive oil into your diet, try using extra virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures. You can also use it in salad dressings, sauces, and to flavour foods after they have been cooked. The U.S. Department of Agriculture defines 1 tablespoon of extra virgin olive oil as a single serving.
In addition to olive oil, other healthy fats that can help increase HDL cholesterol include coconut oil, fatty fish such as salmon, albacore tuna, sardines, rainbow trout, and mackerel, as well as avocados. These foods can help improve the HDL-to-LDL cholesterol ratio in your body, contributing to improved cardiovascular health.
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Exercise regularly
Exercise is an important part of maintaining and improving your health, and it can also be a great way to increase your HDL cholesterol levels. HDL cholesterol is often referred to as "good" cholesterol because it helps to prevent heart attacks and strokes by removing "bad" LDL cholesterol from your bloodstream.
Regular aerobic exercise has been shown to increase HDL cholesterol levels and reduce the risk of coronary heart disease. This includes endurance exercises performed at low to moderate intensities, such as brisk walking, adapted yoga, or water activities. Just one hour of moderate-intensity exercise per week can make a difference, and this type of exercise increases HDL levels as a result of enhanced lipid/lipoprotein metabolic activity. "Moderate intensity" means that your heart rate is 50%-60% higher than when you're at rest.
High-intensity exercises, such as high-intensity interval training (HIIT) and high-intensity circuit training, can also be very effective in boosting HDL cholesterol levels. These forms of exercise may be especially beneficial, with one study showing that females with polycystic ovary syndrome who performed high-intensity exercise three times per week for 10 weeks experienced an increase in HDL cholesterol levels, as well as improved insulin resistance and arterial function.
The intensity of the exercise may play a more significant role than the volume. However, exercising several times a week can help raise HDL cholesterol levels and enhance its anti-inflammatory and antioxidant effects. It is important to note that short but high-intensity exercises appear to have less impact on lipid utilization and hardly affect lipid levels.
Exercises that are part of a standardized training program, such as incremental maximal treadmill runs, can also significantly increase HDL cholesterol levels. These structured programs can lead to favorable alterations in the lipoprotein profile, increasing HDL cholesterol while reducing LDL cholesterol and triglyceride levels.
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Frequently asked questions
Eating certain foods cannot directly increase HDL levels because food doesn't contain HDL cholesterol. However, making healthy food choices could affect the way your body metabolizes cholesterol. For instance, it could help lower LDL and raise HDL, thereby improving the HDL-to-LDL cholesterol ratio in your body.
Whole grains are a popular starting point for anyone interested in improving HDL levels. Other foods that can help include fatty fish (salmon, albacore tuna, sardines, rainbow trout, and mackerel), beans, legumes, avocados, and olive oil.
In addition to diet, physical activity can boost your HDL levels. Studies show that just one hour of moderate-intensity exercise a week can make a difference.
