09/16/2025
Here are effective tips to increase HDL (good) cholesterol naturally and support heart health:
🥑 1. Choose Healthy Fats
• Monounsaturated fats (found in olive oil, avocados, and nuts) help raise HDL.
• Omega-3 fatty acids (found in fatty fish like salmon, sardines, flaxseeds, and walnuts) boost HDL and lower triglycerides.
🏃2. Exercise Regularly
• Aerobic exercise (brisk walking, jogging, cycling, swimming) increases HDL.
• Aim for at least 30 minutes most days of the week.
🚭 3. Quit Smoking
• Stopping smoking can increase HDL levels and improve your overall heart health.
🥦 4. Eat More Fiber
• Soluble fiber (in oats, fruits, beans, and vegetables) helps lower LDL and supports a better cholesterol balance.
💤 5. Manage Stress & Sleep
• Chronic stress and poor sleep can negatively affect cholesterol levels.
• Try relaxation techniques like yoga, meditation, and prioritizing 7-8 hours of quality sleep.
⚖️ 6. Maintain a Healthy Weight
• Losing excess body fat (especially belly fat) can increase HDL levels.
• Even a small amount of weight loss (5-10%) helps.
🥤 7. Avoid Trans Fats & Processed Foods
• These lower HDL and raise LDL.
• Check labels for “partially hydrogenated oils” and skip packaged baked goods or fried snacks.
🧘 8. Consider Supplements (with doctor guidance)
• Niacin (Vitamin B3): Can raise HDL but should only be used under supervision.
• Omega-3 supplements: Useful if you don’t get enough from food.
