Healthy Heart: 6 Effective Ways to Naturally Increase HDL (Good) Cholesterol Levels

How To Boost Good Cholesterol Levels: 6 different and achievable ways that increase your HDL Cholesterol and support your cardiovascular health in the long term.

High-density lipoprotein (HDL), commonly known as good cholesterol, plays a vital role in maintaining heart health. It works by removing excess cholesterol from the arteries and transporting it to the liver, where it can be broken down or flushed out of the body.

Higher levels of HDL are associated with a reduced risk of heart disease, stroke, and other chronic conditions, thanks to its anti-inflammatory and antioxidant functions. According to the Centers for Disease Control and Prevention (CDC), men should maintain a minimum HDL level of 40 mg/dL, and women should aim for at least 50 mg/dL.

6 Home Remedies To Increase HDL (Good) Cholesterol

While genetics influence HDL levels, there are several lifestyle choices that can naturally boost them. Here are six science-backed, achievable strategies to support your HDL cholesterol levels and long-term cardiovascular health.

Here are six different and achievable ways that increase your HDL Cholesterol and support your cardiovascular health in the long term.

Use Extra Virgin Olive Oil

Extra virgin olive oil is considered one of the healthiest fats available and is rich in monounsaturated fats, which help maintain heart health. And it is beneficial for raising HDL (good) cholesterol levels due to the presence of anti-inflammatory properties, natural antioxidants. Extra virgin oil contains a greater amount of polyphenols than refined oils, but can vary between different companies and production processes. So, for more benefits, select high-quality, certified extra virgin olive oil, which has a higher concentration of protective compounds.

Consider a Low-Carb or Keto Diet

A diet which should has a low number of carbs and more ketogenic compounds is linked to positive health, such as weight loss and improved blood sugar control. According to research by the National Centre for Biotechnology Information, a low-carb diet and a ketogenic diet are good for raising HDL (good cholesterol) levels, especially if you are overweight, insulin-resistant, overweight, or have type 2 diabetes. As per the 2023 article review of NCBI, it is found that adding a ketogenic diet to daily life can improve the weight loss process. And a moderate, low-carb diet is beneficial for long-term health effects than a strict ketogenic diet.

Keep Moving

Keeping the body in motion is essential for heart health. As physical activity is essential to raise HDL levels, some of the exercise that helps to perform are: –

Resistance training

Aerobic training

High-intensity interval training

Exercising helps in raising the HDL, and also increases the anti-inflammatory and antioxidant functions that may further help in cardiovascular protection. Through exercise, an individual can enhance the ability to pull out Cholesterol from the cells and reduce the chances of cholesterol buildup in the arteries.

Add Coconut Oil Sparingly

Coconut oil, being rich in a variety of health benefits, including reducing appetite, increasing metabolism, and benefiting brain functioning. Some studies by Systematic Review and Meta-Analysis, shows that coconut oil is more effective for increasing HDL (good) cholesterol levels, health wise it is beneficial to consume coconut oil in small amounts, rather than having it spoonful, try to consume occasionally in cooking, and combine it with other healthy source of heart protection such as extra virgin olive oil or nuts.

Quit Smoking for Healthy Cholesterol Levels

Smoking poses a lot of threats to many health complications, including heart disease, stroke, and lung cancer with posing a serious negative effect on HDL (good) Cholesterol levels. According to the Framingham Offspring Study, smokers have a lower number of HDL than non-smokers.

The American Lung Association emphasises that breaking the act of smoking allows the body to re-establish cholesterol balance by raising the good cholesterol levels, and facilitates the removal of excess cholesterol from the bloodstream. Quitting smoking will automatically benefit the heart health and almost every system in the body. It is a powerful change, whereas successful quitters can have better health.

Reduce Excess weight

In order to gain good cholesterol levels, it is beneficial to reduce the extra weight, as it will play a positive role, especially for an individual who is overweight or obese. Researchers of Cell Metabolism indicate that people who lose 5% of their body weight could lead to an improvement in reducing cholesterol levels, insulin sensitivity, and blood pressure. Effective weight loss methods that reduce calorie intake, reduce carbohydrates are often a combination of healthy eating and physical activities. Losing weight will positively impact cholesterol balance and may reduce the chance of heart disease, diabetes, and other chronic diseases.

Good Cholesterol: Why Does Your Body Need It?

Increasing the levels of HDL is an important factor to keep your heart healthy and to decrease the risk of cardiovascular disease. Incorporating healthy fats, such as extra virgin olive oil or coconut oil, is a daily diet. Quitting smoking, maintaining a healthy weight and following a balanced diet contribute to improving the HDL levels in a natural way. Lifestyle modifications must be personalised and guided by the healthcare provider, as minor changes can result in long-term improvements in cholesterol balance.