How to Raise Your HDL Levels Naturally
More and more studies are showing that a low HDL is a significant risk factor for heart disease. Here’s how to raise your HDL levels naturally.
For many years, the public was encouraged to lower their cholesterol levels by reducing their fat intake. As it turns out, there’s a good form of cholesterol called HDL or high density lipoprotein that’s important in protecting you against heart disease. While it’s still important to lower your LDL or “bad cholesterol”, studies increasingly show that maintaining high levels of HDL is just as important as keeping the bad cholesterol down. How can you raise your HDL levels? There are a variety of natural approaches you can take to boost your levels of the “good cholesterol”. Here are some natural strategies to increase your HDL levels:
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Drink a little wine.
Studies have shown that drinking one or two alcoholic drinks per day can raise your level of HDL. While any alcohol may have a positive raise HDL levels, the ideal choice would be wine since it has so many heart healthy antioxidants. Be sure to not exceed one to two drinks per day as this can cause other health related problems.
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Discover the power of exercise.
Regular exercise that raises your heart rate into the aerobic training zone for 30 minutes a day can increase HDL levels. A fast walk in the morning for 30-45 minutes can have positive effects on both HDL levels and heart health.
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Eat the right kinds of fat.
It’s impossible to completely exclude fats from your diet and it wouldn’t be healthy even if you could. It’s important to make sure you’re getting the right fats. Monounsaturated fats found in avocados, olive oil, and certain nuts can help raise your HDL levels and prevent heart disease. Avoid saturated fats and trans fats which are known to not only decrease HDL levels, but also raise levels of LDL.
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Add some soy to your diet.
Studies have shown that three servings of soy protein a day can help to increase HDL levels as well as lower LDL. This can translate into a significant reduction in the risk of heart disease.
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Maintain a healthy weight.
Being overweight not only lowers HDL levels, it also raises levels of LDL which translates into a higher risk of heart disease.
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Increase your fiber intake.
Two servings of fiber on a daily basis from such sources as oats, oat bran, whole grains, fruits, and vegetables has been shown to raise HDL levels while lowering levels of LDL.
These are all natural ways to increase HDL levels. If your HDL level is extremely low and you have a family history of heart disease, your doctor may recommend a prescription medication to raise your HDL and lower your LDL. If you’re concerned about the side effects of prescription drugs, you may want to give these strategies to raise your HDL level a try.
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Linda | Dec 2, 2007 | Reply
Hi, I really need some advice. Here’s my problem. My LDL was very high, while my HDL was 51(well in the normal range). I took a “good fat pack” prescribed by my holistic doctor daily and also went on a vegetarian whole-grain fruit and veggie diet, with no fats, started walking on the treadmill as long as possible 7 days a week, worked out on the Nautilus circuit at the gym for 1 hour 3 days a week and lost 50 pounds.
I was shocked and concerned when I had my cholesterol levels re-checked. My LDL had only dropped 10 points leaving it still very high, my HDL had dropped from 51 (normal) to 39 which put my HDL in the low unhealthy range.
I don’t understand what caused this to happen. It seems to go against everything all my doctors and this article recommends. Now I don’t know what to do. In fact, I was afraid that I was only making my health worse because it is my understanding that low HDL is actually more of a risk factor for heart disease than high LDL, so I stopped the diet I was on, the “good fat pack” and the exercise(temporarily because I hurt my back), but continued to eat only wholegrains as much as possible, reduced my consumption of fast foods to hardly having them at all, reduced my consumption of eggs, cheese, mayo., butter, salad dressing. I gained 30 pounds back. My triglycerides are perfect now. My total cholesterol level, and LDL has continued to drop to almost normal levels, while my HDL has still only increased 1 point to 40.
What can I do to actually make my HDL go up to normal again, besides exercising (which didn’t work for me), losing weight (which also didn’t work for me). Also, I’ve been eating foods fried in canola oil and olive oil, salmon, Smart Balance margarine and Smart Balance peanut butter which is supposed to contain the good fats in them, and almonds which also hasn’t raised my HDL.
What do you recommend? Should I take omega-3 natural supplements, or will that make my total cholesterol levels too high?
john | Mar 15, 2008 | Reply
Dear Linda,
Just cause you took the test doesn’t mean that you HDL dropped. Maybe you had a bowl of cereal that morning or the night before that would change the test very drastically and you should make sure that you don’t have any kind of fat before you take that test because it will affect the test and give a false reading. you should try the test again but make sure you don’t have any dairy or high fructose drinks when you have to check you cholesterol levels. Also, it wouldn’t be bad to add omega-6 to that supplement. Omega-3 and 6 is mainly for balancing your triglycerides which may help but it’s not proven too.
Pamela, retired Hospital Medical Laboratory Director | Jun 17, 2008 | Reply
If you want to get a true reading of your blood you need to FAST for 12 hours before the blood is drawn. Eight hours is not enough. I suggest you go back to the same lab and be retested.
Let us know what the results are.
Borigata | Jun 18, 2008 | Reply
I am also having problems with my HDL. I just got tested yesterday, was fasting for about 12 hrs and my levels are as follows: TC 201, LDL 152, HDL 22 Trygli 136. I am on a very low fat diet, I consume a lot of fibers daily (oatmeal, wheat bread, wheat cereal), eat vegetables every single day, fruits daily, and 2 tsb of flax seed daily. I exercise for 1 hr every day (ellyptical, abdominals, weights), my weight is 118 lbs. My BP is always low (90’s over 60’s). I was diagnosed with Type 2 diabetes about 3 months ago but do not take medication for it as it is controlled with just diet and exercise. How can I raise my HDL levels without risking raising my BG?
Thanks…
georgepds | Jun 30, 2008 | Reply
FYI, Ornish (reversing heart disease) notes his very low fat diet reduces HDL
Richard | Sep 5, 2008 | Reply
I research nutrition for my and my family’s benefit, and here’s what has worked for us (my mother has seen dramatic positive improvement in all her blood work, especially lipids, aka fats); confirm this with a knowledgeable doc, not all are: 1. Take Omega3’s, and lots of them unless you are on blood thinners, 2. Increase your fiber, I eat about 30 grams of fiber per day and I got my mom to supplement with fiber, 3. Avoid sugar and corn syrup, 4. Reduce consumption of grains; green and leafy veggies give much more fiber than grains, without the additional carbs; broccoli rules!, 5. Eat more “good” fats, as described in the article above, avocados, walnuts, almonds, macadamia nuts, olives, etc
david | Sep 30, 2008 | Reply
I READ THE POSTED STATEMENTS ABOVE AND I HAVE THE SAME PROBLEM,LOW HDL 30 AND CAN NOT GET IT TO A HIGH 40S I EAT A GOOD AMOUNT BROCCOLI ,WALNUTS, AVOCADOS,SAMON,AND TAKE 2000MG FISH OIL PILLS DAILEY I NEED SOMEONE TO HELP MEGET THAT NUMBER TO ABOVE 40,PS PLEASE HELP
theresa | Oct 4, 2008 | Reply
i am currently struggling with this same issue. For 6 months I worked out 3 times a week with apaid trainer. I did core, cardio and strentgh training. On top of that I was training to walk a local marathon (which I did). My HDL was at a low of 30, dropped 5 points to 25!!! I am sad, angry, frustrated! HELP ME!!!
evaz | Nov 6, 2008 | Reply
i have some similar issues. I am 26 and healthy by all blood work standards and recently i had a panic attack and i went to the hospital because I didn’t know what it was. They took blood tests and everything was absolutely stunning except my hdl level. I did eat that night before the panic attack so I don’t know if it could have altered my reading, but my PCP who i saw for the first time, told me that HDL levels can’t be affected by eating, only blood sugar levels and prescribed me Niaspan. I ate at approx 10pm and had blood drawn at around 2:30 AM.
I wanted to try something natural before i go on pres. drugs but he said i HAD to take Niaspan in 50mg doses for 2 month, test again and come back.
Overall cholestorol was 144, hdl was 29, tryg. were 56.
When i got the results from the hospital a cardialogist there told me to simply include some nuts in my diet and exercise a bit (i am active and play basketball 3 times a week during the summer but i’ve only worked out maybe 4 times since it began getting cold)
Do i HAVE to go on Niaspan as prescribed to stay healthy or could this reading be slightly off?
Alberto | Jan 10, 2009 | Reply
Same problems here…I went to my cardiologist in November 10, 2008 and had my lab results which showed my Total Cholesterol count was 200, my HDL was 45, and my LDL was at 123…My doctor advised for my to get on a cholesterol diet. Which I did. My results are as follows: Total cholesterol-121, HDL-15, LDL-88, and my Triglycerides-92…All is good with exception of my HDL!!
It went from 45 two months ago, to 15!? could someone explain what i need to do to fix my problem? Maybe aerobic exercise would fix it?,,,Thanks
PJ | Mar 4, 2009 | Reply
I have been doing 60 minutes of breaking a sweat (cardio) and 90 minutes of weight training every week for 4 months. I eat walnuts, almonds, and fish oil supplements. I eat a green salad with plenty of tofu protein for lunch 5 days a week. I also take protein supplements after I work out. All my carbs are either fruits and vegetables or low GI such as whole grains. I have been steadily losing weight; I lost about 10 lb over the past two years. I have been gaining muscle mass at the same time because my BFI has been dropping.
We use olive oil for everything at home. Drinking even one drink a day makes by BP and Tri shoot up so it is not an option for me. I do eat fish once in a while and avoid meats.
My LDL, Tri, TC are all within range but my HDL has been dropping. I used to be at 42 but after two years of “eating right” and “working out” my HDL is 31. It is very frustrating. I know many people at work who are suffering from the same predicament.
Everywhere I look it is the same advice for increasing HDL. It seems like there was one clinical trial and everyone is quoting from that but in reality this clearly does not work for everyone. It is frustrating.
me to you | Mar 22, 2009 | Reply
One Word…… Niacin! (B-12) Are you getting enough? If not ask about supplimenting with B-vitimins. Most studies done show it to be superior to any drugs on the market for increasing HDL levels. I am going to talk to my doctor about it and so should you. My HDL level is 29, but everything else is good. I eat healthy now, but I am also going to add soy (tofu) to my diet and reduce the amount of meat I eat (I said reduce, not eliminate), because soy has also been shown to help HDL levels. Your doctor can tell you more about these methods, but I would rather not use synthetic drugs to regulate my natural body!
me to you | Mar 22, 2009 | Reply
Niacin is B-3 not B-12 sorry about that.
Peter | Mar 25, 2009 | Reply
I seem to be in the same boat with most of the folks here. Three years ago, I was diagnosed with high cholestorol. HDL was 39, LDL was 199. I started dieting, exercise and taking fish oil supplements. A year later my LDL had dropped to 171 and HDL to 33. I continued my regiment and eventually have gotten my LDL down to 120, the problem is that my HDL has dropped to 23. I’m so angry and frustrated that my HDL dropped from 39 to 23. I tried Naicin but stopped because the ‘hot flush’ was too unbearable. I would wake up in the middle of the night and would seem as if someone set my body on fire. I’m so frustrated as I was recently declined life insurance on the basis of my low HDL. What esle can I do to raise my HDL. I have done everything prescribed here. My wife has suggested that I stop dieting and start eating everything. I feel I was better with high cholestorol when my HDL was 39 compared to now with HDL of 23.
Kirsten | Apr 7, 2009 | Reply
I am 35 years old and recently had a angioplasty in my right leg for a complete arterial blockage(all three arteries- I am adopted, so no record of family history).
I am 82 lbs, and do not have diabetes, or smoke. In January my cholesterol was 135- HDL 40, TRI 180, LDL 80.. I was put on simvastatin 6 weeks ago and NOW my cholesterol is 81, HDL 35, TRI 23, LDL 40. My Vascular Sx has told me to stop taking the Statin!!
I really need to raise my HDL- I also take Plavix, and fish oil(whenI remember) plus a multivitamin daily.
I also exercise 3-4 times a week.
Any Advice?
PM | Apr 8, 2009 | Reply
I am 37 and recently I got my cholesterol tested adn my overall was 182 however HDL was 32. Not sure how to increase my HDL level?.
Any easy tips to increase my HDL level. I do goto gym 3 days ina week ,active ,try to restrict to veggie diet Shoudl I go for medication to increase HDL?
www.ThankYouIndia.com | Apr 15, 2009 | Reply
Reduce your stress level. Stress makes you eat more, more TV wtaching, more negative thinking, more sugar in your food, junk food.
Reduced stress level will increase your consicousness, help you make right decision many times, makes you eat right, motivation for doing exercise etc.
http://www.ThankYouIndia.com
steve | Apr 15, 2009 | Reply
Here’s the deal with all this ‘healthy’ eating-saturated fat raises HDL! No meat, low HDL.
Yoda | Apr 17, 2009 | Reply
Word of advice.
Read “The China Study” By Campbell.
You want to lower your cholesterol than stop eating meat, fish, eggs and chicken. While you at it grab a copy of The McDougall program. You might loose 20 bucks and gain 20 years of live.
I hear a lot about Tofu carefull because it is highly processed what you want to eat is fermented soy not highly processed aka tofu. It is so processed that it is really close to junk food.
A pretty decent documentary about the garbagge we eat is “Processed People”.
1-http://en.wikipedia.org/wiki/The_China_Study
Ed | Apr 21, 2009 | Reply
Reducing saturated fat reduces HDL. After years of eatiing a lower fat (but high in polyunsaturated fats) diet and getting my HDL up to 42, I went to a restricted carb, higher saturated fat diet (gasp!). My HDL rose to 52, and when I added significant amounts of coconut to my diet, my HDL is now 71. BTW, I do take niacin to improve my lipid profile and my LDL is 82.
Annette | Apr 22, 2009 | Reply
I am a naturopathic nutritionist and noone was more surprised than me when I started researching how to increase your HDL. Low fat, high refined carbohydrate diets are what drops your HDL levels and so many of you are verifying that with your comments. Fats are not bad for you – they are necessary for good health, olive oil, flaxseed oil, macadamia oil, oily fish. Try the meditaerranean diet (without western style pizza) and enjoy those healthy fish, garlic, pestos, pasta, salads and red wine (1-2 glasses only per day)and watch your HDL climb.
larry | Apr 23, 2009 | Reply
just got my blood work.cholesterol 163,ldl 95,hdl 31,tri 183 and chol/hdl ratio 5.3.should I be worried?
Jibachha Sah, 28April,2009 | May 19, 2009 | Reply
I am 48 years and prfessonally veterinarian,My lipid profile areTserum cholesterol:182,TG:142.1,HDL:22,LDL131.58 and VDRL28.42,Blood sugar fasting:88.7,and BP 120/80.I am worry about arthrosclerosis problem which may affect me.MY physician advice Vit.E 40mg daily for 3 month.I am doing 1 hour yoga and morning walk,I am nor smoker but non vegeterian.I would like to suggestion what could I do from preventin CHD.
vhrtc@yahoo.com
Ed | May 19, 2009 | Reply
Reducing saturated fats (not trans fats) reduces HDL. Increasing polyunsaturated fat intake also reduces HDL. Eating more saturated fat, especially coconut dramatically increases HDL. On a “healthy” diet low in saturated fat, high in polyunsaturated fat, and taking niacin, I raised my HDL from 32 to 42. After dramatically reducing polyunsaturated fats and increasing saturated fat, my HDL jumped to 71. My LDL also increased, from 72 to 80. I think I’ll stick to my unhealthy diet.
Samir Desai | May 23, 2009 | Reply
My experience is that excersize reduces LDL with cutting saturated FATs. But, HDL only increased when I play sports and enjoy. Gym is not helping to increase HDL.
Gods playdough | Jun 15, 2009 | Reply
mine came back like this:
trig 156
chol total 204
hdl 40
ldl 133
I eat all the right things , however i need to exercise and I know this.. I broke my hip 8 months ago. I’m not way over the normal levels my radio is 5.1 should be 5.0
my trig should be 150
my hdl could be above 50
my ldl should be 130
wow!! call the chlosterol police.. Im not sure if all of what these doctors are saying .. I know one thing.. unless it gets to the wAY high range,, Im doing ok
however my blood pressure is 140/80
still high the drs says, so I’m on medication. It would seem that if your thin or fat you’re levels can be high or low.
hmmmm might just live life.. cuz I was fine before all the feather ruffling of my dr.. and the OMG!!!
zzzzz
LOL
Other items to raise HDL levels:
cranberry juice
steel cut oats
soybean
apples, pears, psyllium
walnuts, almonds
fish
omega 3 fish oil
More soy products – substitute soy milk for dairy milk and tofu for meat protein.
Eat more legumes (beans)
Whole wheat bread (stone-crushed wheat)
Eat more grains
Eat fresh, cold-water fish.
Eat less fried foods and more baked and grilled.
Avoid foods labeled ‘trans’ or ‘hydrogenated’ or ‘partially hydrogenated’.
Use margarine in place of butter.
Eat smaller portions.
andi | Jul 6, 2009 | Reply
My Trigylcerides are great at 52. My HDL is stunning at 71. Here’s the bad part LDL is super high. OVerall cholesterol is 260. No matter what I do that number will not come down. I think the whole thing is genetic. Nobody eats this way! I haven’t had fast foods in YEARS. No red meat at all for YEARS. The kicker is the docs don’t believe me; they keep wanting to send me to a diet class. I have normal weight and exercise. The statins lower my cholesterol too much. This just sucks. I feel like a guinea pig. Let’s giver her this and see what it does!
Callie | Jul 12, 2009 | Reply
Peter ~
if you use niacinAMIDE, you will not have that flush and get the good results,
Good luck! Callie
rebekah | Jul 15, 2009 | Reply
Heart disease runs in my family and I always vowed that I would do whatever I could to not have a heart attack. I am on a decent diet with regular exercise. My only problems I have encountered is I am a bit over weight and I smoke, (am quitting) but my LDL is 117 and my HDL is 37. I fasted for 12 hours as instructed. I don\’t eat fish, though. But why is my cholesterol so bad? I am very worried. What else could I do to help?
Rebekah | Jul 15, 2009 | Reply
Oh, I forgot to mention….I am only 23.
Singh | Aug 20, 2009 | Reply
Thanks for your post ED. Could you please provide little more detail on your daily diet.
1.What percentage of your daily intake comes from saturated fat ?
2.What are your sources of saturated fat ?
3. How much coconut you consume daily ?
4.What else makes up your daily diet other than saturated fat.? Thanks.
asfafda | Aug 31, 2009 | Reply
Really
Deana | Sep 4, 2009 | Reply
I thought I was eating healthy…a low fat diet for 8 years. My lab work really wasn’t changing, weight remained at 10 lbs over. Then I started researching diets and reading labels. This is what I learned.
A low fat diet will not maintain a healthy level of HDL. You have to eat a lot of healthy fats. And when I say healthy….margarine is not it.
Each of you need to watch not only the bad fats, but the sugars. Many of you have added high fiber. Start reading labels. For instance, did you know that most breads you purchase in the grocery store contain high fructose corn syrup. These cause spikes in your insulin which will in turn lower your hdl and raise your triglycerides.
This spike in insulin is also caused by too many servings of simple carbs. This includes potatoes, carrots, white flour products, white rice and all fruits. Processed foods such as cereal bars and yogurt contain corn syrup and or sugar substitutes. All fruit juices are simple carbs and should be avoided.
Eat healthy fats such as nuts and avocadoes. Make sure they are in their raw form and not roasted with salt added. Get back to foods that are not processed. If you can’t pronounce something on the label….do not eat it. Avoid refined or hydrogenated oils such as Margarine.Any chemical alteration to your food should be avoided. Cook with Olive oil or grape seed oil. Limit your sauces including salad dressing. Eat an alkaline based diet. Limit your breads and get your fiber from green leafy veggies. Keep exercising. Avoid Statins. There are many ‘green’ and fiber supplements you can take in replace of these.
Lemon Peeler | Sep 9, 2009 | Reply
So much work!!! I\’ll just wait for National Healthcare and get my problems fixed for free!
Chaudhary | Sep 13, 2009 | Reply
I have 3 lab reports shows that simvastatin reduce total cholesterol, LHD but at the same time it reduce HDL and increase trig. High saturated good fat, low carb. diet; may be nutts, butter instead of margrine, cold processed oil in a reduced quantity, no fried food, fish, meet, cheese, full fat milk and yogurt may help increase HDL but may also increase LDL and total Kolesterol but may reduce Trig. Expert says high cholesterol
Wes Babbitt | Sep 21, 2009 | Reply
I am a 49 year old male have been a vegetarian most of my life, a non smoker, I don’t drink and I exercise Daily.For the last 2 years I have taken 2 folate,2 Fish oil, 2 garlic tabelets and 2000mg of niacin daily,I eat nuts , drink and eat soy products. I have don’t a lot of research on HDL , LDL and trig. and have found a lot of people on the internet are like me, They can not get their blood levels into the ” normal range”. I feel all these supplement diets and foods and excise are all a bold Face lie and theory. Yes ,we are what we eat and excise is good . But there is something else going on with us and I have not found a found a solution for my HDL or LDL levels. I work in the cancer field and I personally will not take statin drugs I do take lisinopril for my high blood pressure. I will continue to live life by faith and faith in God alone.
Ed | Oct 21, 2009 | Reply
37% of all my calories come from saturated fats, while total fat accounts for 66% of all calories. 10% of all calories come from coconut products such as coconut oil, coconut chips, and coconut milk powder which equate to 4 tablespoons of coconut oil a day. Most of the coconut I eat are either flakes, which I mix with my yogurt or chips, which I mix with macadamia nuts. Sources of saturated fats are eggs, full-fat yogurt, salmon, beef (fatty cuts not lean), macadamia nuts, and very dark chocolate. I eat non-starchy vegetables and the only fruit I eat are berries.
I take 4.5 g of immediate-release niacin to raise my HDL. I recently added N-acetyl cysteine to my regimen which added 5 points to my HDL which is now 76. I’m careful to take the n-acetyl cysteine only after a full meal with lots of water. If I don’t, I develop terrific heartburn. I keep my intake of vitamin C to 250mg a day and my vitamin E is primarily gamma-tocopherol. Alpha-tocopherol in sufficient amounts may be counter-productive to increasing HDL.
I also minimize polyunsaturated fats with the exception of fish oil. The only vegetable oils I consume are coconut and olive oil.
The final trick others have mentioned is to eliminate refined sugar in all it’s forms. I do eat berries because they typically contain a fairly low amount of sugar and they release that sugar slowly. There are now foods I can’t eat because they are too sweet. That’s also the reason I moved from milk to dark to very dark chocolate. I never was able to have “a” piece of chocolate. With extra dark chocolate, I can have one piece with no problem.
I also refuse to take statins because the long-term effects are not accurately characterized. With my eating approach, my LDL cholesterol is actually lower than my HDL cholesterol. My triglycerides are usually around 40 and my blood sugar 85. I actually had to add salt to my diet because eating a low-carb diet dropped my blood pressure too low. Eating whole foods also can cause that problem. Whole foods have a lot more potassium than sodium.
If you really want to know what’s in the food you’re eating, I suggest downloading the U.S. Department of Agriculture’s National Nutrient Database for Standard Reference. Just google “USDA” and “SR22″ and you can find the page to download the software.
HC1975 | Nov 19, 2009 | Reply
Wow! How comforting to see I am not the only one in this boat.
I too was faced with high triglycerides (500), high LDL (215) and low HDL (25) but overweight.
I went on a low fat, calorie restricted diet. Lost 30 pounds. I was able to bring down by TRI (142), LDL (103) and unfortunately my HDL (24) also.
Is it the low calorie diet that is causing the reduction in HDL?
I take the following supplements: Fiber pills (4grams/day); Fish Oil (4 grams/day); Sterols (2g day); Multivitamin
Any suggestions for naturally increasing HDL?