HDL cholesterol is the kind of cholesterol you want more of. It's called the "good" cholesterol because it can help protect you from getting heart disease.
HDL cholesterol helps bring other types of cholesterol to your liver, which then sends it out of your body.
What is cholesterol?
It's a waxy, white-yellow substance that's used by your cells. In the right amounts, cholesterol helps make:
- Vitamin D, which keeps your nervous system, immune system, bones, and muscles healthy
- Hormones, chemicals that control hundreds of body functions from your mood to how fast you burn calories
- Bile acids, which help your body break down fats
HDL cholesterol isn't the only type of cholesterol in your body. You also have:
LDL cholesterol. This is known as "bad" cholesterol because it can stick to the walls of your arteries. That narrows them and make it harder for blood to get through. LDL cholesterol raises your risk of heart disease. It can also raise your risk of a stroke.
Very low-density lipoprotein (VLDL) cholesterol. This type is less commonly known. It's another "bad" cholesterol which is mainly made of triglycerides (blood fats). Too much VLDL cholesterol can also gum up your arteries and harm your heart health.
You want to have more "good" HDL cholesterol than the "bad" LDL and VLDL types. That way HDL can grab up the "bad" types in your bloodstream, carry them back to your liver, and help get them flushed out of your body.
How do you know your cholesterol levels?
The only way to check your cholesterol levels is to take a blood test or what's called a lipid panel. You may be asked to fast (not eat) or not drink anything but water for 12 hours before your appointment. Then, a small blood sample will be taken from your arm and sent to a lab. Your doctor will let you know when your results are ready.
Ideal levels are:
- HDL "good" cholesterol above 60 mg/dL
- LDL "bad" cholesterol below 100 mg/dL
- Total cholesterol below 200 mg/dL
But healthy ranges can vary based on your:
- Age
- Ethnicity
- Sex (that you were assigned at birth)
For instance, you're more likely to get heart disease if:
- You're assigned female at birth and your HDL level is lower than 50 mg/dL, or
- You're assigned male at birth and your HDL level is below 40 mg/dL.
Of course, other choices you make every day — like not smoking, being active, eating plenty of fruits and vegetables, and staying at a healthy weight — also matter for your heart's health. Many of them can also affect your HDL level.
How to Raise HDL Cholesterol With Food
Your liver and intestines make about 80% of all the cholesterol in your body. Your genes play a big part in deciding the exact amount. But because you get the remaining 20% from food, what you eat is important. Making changes to your daily meals really can help raise HDL levels, while making sure "bad" cholesterol doesn't climb too high.
Here's how:
Cut back on sugar.
Sweetened foods and drinks can lower your "good" cholesterol. Limit your:
- Soda and other sugary drinks
- Fruit juice
- Candy
- All types of sugar (including brown and white)
- Honey
- Corn syrup
Limit refined (white) carbohydrates.
These types of foods, many of which are made with white flour, can also raise your blood sugar quickly. They include:
- Crackers
- Pasta
- White bread
- Pretzels
- Cookies
- Cakes
- White rice
- White potatoes
Eat fiber-rich foods.
Fiber helps latch onto cholesterol and flush it from your system. Aim for 25-35 grams each day.
Foods high in fiber include:
- Fruit, especially apples, raspberries, blackberries, and pears
- Vegetables, including avocados, artichokes, Brussels sprouts, and green peas
- Legumes, like black beans, pinto beans, kidney beans, chickpeas, lentils, edamame, and split peas
- Whole grains, like barley, oats, and whole wheat pasta
- Nuts and seeds like almonds, chia seeds, flaxseeds, and quinoa
If high-fiber foods aren't already part of your diet, add them slowly to your meals and drink plenty of water. That will keep you from having symptoms like bloating, cramping, and constipation (not being able to poop).
Choose better fats.
Limit saturated fats, which are in meat and full-fat dairy products. You also want to avoid trans fats, which raise your "bad" cholesterol while lowering the "good" kind.
Cut back on using shortening and lard when you cook, as well as foods that may contain trans fats, such as fried foods, packaged cookies, and some types of margarines.
Foods that raise HDL
So what can you eat to raise your "good" cholesterol?
The healthier choices are monounsaturated and polyunsaturated fats. Omega-3 fatty acids are the latter. Your body needs omega-3s to function well. But it can't make these healthy fats on its own. Instead, you'll need to get them from the foods you eat.
Omega-3 fatty acids have been shown to help reduce triglyceride (blood fat) levels. They can also help raise your HDL. Both these things are good for your heart.
These healthy fats are found in foods like:
- Salmon
- Tuna
- Trout
- Mackerel
- Sardines
- Sea bass
- Walnuts
- Flaxseed oil
- Ground flaxseed meal
- Chia seeds
- Canola oil
- Soybean oil
- Foods that are fortified with omega-3 fatty acids, like some types of yogurt, eggs, and milk (look on the label)
The USDA suggests eating at least 8 ounces of oily fish each week. But be sure to limit the amount of canned tuna you eat because some kinds can be high in mercury. If you're pregnant or nursing, mercury can build up in your system over time and harm your baby's development.
Canned light tuna usually has the lowest levels of mercury.
Like everything you eat, aim for reasonable portions of all these foods. Fats, even healthy ones, pack a lot of calories in small amounts.
How to Raise HDL Cholesterol With Supplements
It's better to rely on your diet to boost your HDL cholesterol levels. But sometimes, a daily supplement can help.
Supplements to raise HDL cholesterol
Your doctor may suggest:
Fish oil. If you have high triglycerides, your doctor could suggest that you try these supplements. Studies show that the omega-3 fatty acids they contain can help lower these harmful blood fats. They also raise "good" cholesterol levels.
Experts don't agree on how much fish oil supplements help HDL. They may only offer a small boost, so it will be important to talk to your doctor before you try them. They'll need to decide if the possible benefits of fish oil outweigh the possible risks and side effects of taking it.
While usually safe, these supplements can cause:
- Bad breath
- Heartburn
- Rash
- Upset stomach
- Diarrhea
High doses can also raise your risk of bleeding and having a stroke.
Fish oil also prevents many other types of medications and supplements from working the way they should, including some types of:
- Blood pressure drugs
- Blood thinners
- Birth control
- Weight loss drugs
Niacin. This B vitamin is often found in multivitamins. But in higher doses, it may help lowering blood fats by 25% while raising HDL cholesterol by more than 30%.
Your doctor may suggest niacin if you can't take cholesterol-lowering medication. But you could have side effects like:
- Itching
- Flushed skin
- Rapid heart rate
- Upset stomach
- Diarrhea
- Vomiting
- Gout
- Liver damage
- Diabetes
Other supplements to improve your cholesterol
Some other supplements may help improve your total cholesterol by lowering the "bad" LDL kind. They include:
Plant sterols. These are natural plant compounds that your body easily confuses for cholesterol. When it digests them instead, more real cholesterol gets flushed out of your body.
Green tea extract. Special compounds in green tea, called catechins, appear to be good for your heart health. But too much could cause kidney stones or liver damage.
Berberine. A natural substance found in many different plants, including goldenseal, berberine has long been used as a medicine in traditional Chinese and Native American cultures, among others. More studies need to be done, but it appears to be helpful in reducing "bad" cholesterol. Berberine isn't safe to take if you're pregnant or nursing. It also interferes with many other medications, including diabetes treatments.
Talk to your doctor before you start taking any supplements. Just because a product is sold without a prescription or labeled as "natural" doesn't always mean that it's right for you.
Other Ways to Raise Your HDL Cholesterol
Some diet and lifestyle changes can also help boost HDL cholesterol levels:
Exercise and activity
Physical activity can boost your HDL levels. Studies show that just one hour of moderate-intensity exercise a week can make a difference.
"Moderate intensity" means that your heart rate is 50%-60% higher than it is when you're resting. Some examples of this type of exercise include:
- Walking 2 miles in 30 minutes
- Biking 5 miles in 30 minutes
- Walking stairs for 15 minutes
- Playing basketball for 20 minutes
- Raking leaves for 30 minutes
- Working in your garden for 30-45 minutes
- Dancing for 30 minutes
If you live with a disability, maybe you can wheel yourself on a brisk walk in your wheelchair, use a hand-cranked bike, do adapted yoga, or take a water activity class.
Ease into a new activity so you don't injure yourself. Start with 10 minutes, then add more when you feel ready. If you have an ongoing health issue, check with your doctor before you start. They may have other guidelines for you to follow.
Weight loss
Getting to a healthier weight for your body can help raise your HDL levels, as well as cut your LDL ("bad") cholesterol. Losing just 5%-10% of your body weight can result in 5%-10% less "bad" cholesterol. Not sure where to start? Setting clear, simple, small goals can help. For instance, maybe you try to take the stairs instead of the elevator at work. Or swap out your usual soda for seltzer water. Small choices that you make every day can add up over time.
Drinking and smoking
Drinking moderate amounts of alcohol has been linked to higher HDL levels. But that doesn't mean you should start drinking if you don't already. Alcohol has some risks not related to cholesterol.
Right now, doctors advise that women and men older than 65 years have no more than one daily drink. Men younger than 65 years should enjoy no more than two daily servings of alcohol.
Quitting tobacco use can also raise your HDL level. It has other benefits, as well. Within three months of quitting, your blood circulation and lung function will get better. Your heart disease risk will be cut in half after a year.
It can be challenging to stop smoking for good. Lots of times, it's not just one thing you need to do, but several. For instance, you might want to:
- Set a quit date.
- Know what triggers you to use tobacco, and plan how you'll respond when the craving kicks in.
- Use gum, patches, lozenges, or other nicotine substitutes.
- Reach out to your doctor. They can be an important part of your support system.
Medication to raise HDL
Statins are a type of prescription medication used to improve your total cholesterol. But they may cause side effects and can interact with many other medications. The verdict is also out on whether medicines like statins can reduce your risks of heart attack by increasing HDL levels. Until more studies are done, your doctor will likely suggest lifestyle changes to get more "good" cholesterol in your body.
Takeaways
You want high levels of HDL or "good" cholesterol to protect your heart health. Many things you can do every day will make a positive difference. For instance, you can choose to get regular exercise and eat more healthy, fiber-rich foods and foods high in omega-3 fatty acids. You can also watch your alcohol intake, and look for ways to lose excess weight and quit smoking. When you commit to lifestyle changes, you may see your HDL cholesterol levels improve within months.
How to Raise HDL Cholesterol FAQs
Do eggs raise HDL?
It's a good idea to eat as little cholesterol as you can. Some experts suggest trying to keep your daily intake to 300 milligrams or less each day. One egg contains about half of that.
If you're generally in good health and don't eat a lot of other cholesterol-containing foods, you can probably enjoy an egg every now and then. But if you're watching your cholesterol levels, you may want to stick to egg whites or use an egg substitute. (Most of the cholesterol in eggs is in the yolk.)
But everyone's health is different. If you have questions about the foods that are best for you to limit or avoid, check with your doctor.
