5 Ways to Increase Your HDL (aka: Good Cholesterol)

When most people think about cholesterol, they think about keeping it low. But not all cholesterol is bad. High-density lipoprotein (HDL) — also known as “good” cholesterol — actually helps your body by removing excess cholesterol from your bloodstream and taking it to your liver for processing.

At Macomb Medical Clinic, our goal is to help you understand your numbers and make simple, sustainable changes that protect your heart. Below, we look at five effective ways to raise your HDL levels naturally.

1. Get regular exercise

Physical activity is one of the best ways to improve your HDL cholesterol. Aerobic exercise like brisk walking, jogging, swimming, or cycling can raise HDL levels while also lowering LDL (“bad”) cholesterol. Experts say as little as 60 minutes of moderate aerobic exercise a week can achieve this.

Even small increases in activity, such as taking the stairs or going for a short walk after meals, can have a positive effect on your cholesterol and overall cardiovascular health.

2. Choose healthy fats

Not all fats are harmful. In fact, some healthy fats can help improve your HDL levels. Focus on eating more monounsaturated and polyunsaturated fats, which are found in:

• Olive oil and avocado
• Nuts and seeds
• Fatty fish such as salmon, mackerel, and sardines

At the same time, try to limit trans fats and saturated fats, which are often found in fried foods, baked goods, and processed snacks. These unhealthy fats can raise LDL cholesterol and lower HDL, increasing your risk of heart disease.

3. Quit smoking

If you smoke, quitting is one of the best things you can do for your heart. Smoking lowers your HDL cholesterol and damages blood vessels, making it harder for your body to remove bad cholesterol effectively.

Studies show that HDL levels can begin to rise within weeks after quitting, while your overall cardiovascular risk continues to drop over time. If you need support, your Macomb Medical Clinic provider can recommend medications, counseling, or programs that make it easier to quit for good.

4. Maintain a healthy weight

Carrying excess weight, especially around your midsection, can negatively impact your HDL cholesterol. Losing even a modest amount of weight — 5% to 10% of your body weight — can improve your HDL levels and lower triglycerides.

A combination of balanced nutrition, regular exercise, and portion control can make this goal more achievable. Your provider can help you create a personalized plan that supports gradual, lasting weight loss.

5. Drink alcohol in moderation — or not at all

Moderate alcohol consumption has been linked to slightly higher HDL levels, but this benefit is small and not a reason to start drinking if you don’t already. For those who do drink, the recommended limit is one drink per day for women and up to two drinks per day for men.

Because alcohol can raise triglycerides and lead to other health issues, it’s always best to discuss your drinking habits with your provider before making changes.

Taking charge of your heart health

Raising your HDL cholesterol is just one piece of the puzzle. Regular checkups and lab work can help you understand how your HDL, LDL, and triglycerides all work together to affect your heart health.

At Macomb Medical Clinic, we partner with you to create a prevention plan that includes healthy habits, regular monitoring, and, when necessary, medication support.

To schedule your next wellness visit or cholesterol screening at our office in Sterling Heights, Michigan, call 586-315-2393 or request an appointment online today.