How to Increase Good Cholesterol and Lower Bad Cholesterol

Improving cholesterol levels involves not just lowering LDL (bad cholesterol) but also boosting HDL (good cholesterol). Enhancing cholesterol levels can reduce the risk of heart disease and stroke. Since the body produces cholesterol naturally, it is essential to control cholesterol through diet. You can follow these strict steps to increase your good cholesterol (HDL) and decrease bad cholesterol (LDL).

Learn about good cholesterol. HDL, or high-density lipoprotein cholesterol, acts as a waste removal system in the bloodstream. It travels through the blood to remove LDL (bad cholesterol) and sends it to the liver for processing. HDL also helps reduce inflammation and may even protect against Alzheimer's disease.

Visit your doctor to get a cholesterol blood test. While high cholesterol often doesn't show immediate side effects, it can severely impact your health. Bad cholesterol can lead to serious issues and should be treated by a healthcare professional. A doctor will suggest lifestyle or dietary changes if your HDL level is below 60 mg/dL.

• You can check your cholesterol levels at home using devices available on the market. However, the results may not be as accurate or reliable as a standard blood test.

Calculate your cholesterol levels. To manage cholesterol levels, you need to reduce LDL and increase HDL. Additionally, you need to understand how your total cholesterol changes if you only lower LDL or only increase HDL. The formula for total cholesterol is: LDL + HDL + 20% triglycerides.

• Triglycerides are fats in the body, and triglyceride levels should be reduced.
• Your total cholesterol should be below 200 mg/dL. Levels above 240 mg/dL are considered high.

Set a goal to raise HDL levels. Cholesterol is measured in milligrams per deciliter of blood (mg/dL). A person with HDL below 60 mg/dL is at higher risk for cardiovascular diseases. Aim to raise your good cholesterol levels (above 60 mg/dL, below 200 mg/dL).

• The risk of heart disease increases if your HDL is below 40 mg/dL.

Lose weight if you are overweight. Losing 3 kg will increase your HDL levels and reduce low-density lipoprotein cholesterol. Combining exercise with a healthy diet will help with weight loss. While it’s possible to lose weight without following both strategies, it’s more effective when both are followed. Additionally, you can read more articles on weight loss methods.

• Do not skip meals. To lose weight, eat healthy, balanced meals at the right time. Like a bear before hibernating, your body will store fat if you skip meals to satisfy hunger. It’s best to have a hearty breakfast and eat lighter throughout the day.
• Don’t rush weight loss. Losing a few pounds a week is considered a success. Many people who rush to lose weight get discouraged and quit because they don’t see immediate results. Remember, the “slow and steady” approach is more effective for long-term weight loss.

Exercise regularly. Raise your heart rate at least five times a week for 30 minutes each time with activities such as basketball, gardening, walking, running, cycling, or swimming. Going to the gym is a great option, but avoid trying to incorporate all forms of exercise at once. Getting too excited about a completely new and fun routine might lead to returning to a sedentary lifestyle.

• If you don't have time for a full workout, you can split it into three 10-minute sessions. At work, take breaks and walk briskly for 10 minutes before lunch, during lunch, and after lunch, or before heading home. If this seems challenging, you might not be ready for an intense workout routine yet.
• For the best results, try interval training. Interval training involves performing high-intensity exercises for short periods, followed by lower-intensity exercises for longer periods. For example, try sprinting for one lap, followed by walking for three laps.

Eat healthy fats. Eat meat in moderation and choose lean cuts. Replace meat with beans or vegetables one to two times a week. Vegetarians should ensure they are getting enough nutrients.

• To stay healthy, focus on consuming monounsaturated fats, as they help lower total cholesterol while maintaining HDL levels. Monounsaturated fats are found in nuts (almonds, peanuts, cashews, macadamia nuts, walnuts), avocados, olive oil, sesame oil, and tahini sauce.

Drink alcohol in moderation. Interestingly, moderate alcohol consumption can help reduce the risk of cardiovascular disease. One or two drinks per day can increase HDL levels. Red wine, in particular, is beneficial in raising HDL and lowering LDL levels.

Quit smoking. Smoking lowers HDL levels. The risk of heart disease and related illnesses significantly decreases within hours of quitting. Additionally, quitting smoking will make it easier for you to exercise and shed excess weight.

Consult with your doctor to see if you need medication to lower LDL. Age, disabilities, or other health issues can affect your ability to regulate cholesterol. Low-density lipoprotein levels below 100 mg/dL are considered optimal, but levels between 100 mg/dL and 129 mg/dL are still within the normal range. Your doctor may recommend medication if your LDL level is higher than 160.

• Statins are the most commonly prescribed and popular cholesterol-lowering drugs.
• If you have adverse reactions to statins, other medications like cholesterol absorption inhibitors, Resins, and lipid-lowering therapies may be prescribed.

Eat foods that help lower LDL. Include oats, whole grains, and fiber-rich foods in your diet. Brazil nuts, almonds, and walnuts can help lower LDL levels. These foods are convenient for snacking and easy to incorporate into a heart-healthy diet.

• Omega-3 fatty acids—found in fatty fish, flaxseeds, flaxseed oil, and fish oil—can help lower LDL while raising HDL. Fatty fish include salmon, flounder, mackerel, catfish, sardines, bluefish, herring, albacore tuna, and anchovies.
• Consuming sterols and stanols is highly beneficial. Sterols and stanols—found in orange juice, certain yogurts, and plant-based butter—help fight bad cholesterol.
• A simple way to increase healthy fats is to replace butter with canola oil or olive oil, or add flaxseeds to your recipes.

Limit your intake of saturated and trans fats. These are two types of “bad” fats that not only lower HDL but also raise LDL levels. Therefore, you should replace them with healthy fats (as mentioned above) to help lower LDL levels.

• Saturated fats are found in butter, lard, tallow, cream, coconut oil, and palm oil.
• Trans fats are present in partially hydrogenated oils, margarine, instant noodles, and fast food.

Drink water and green tea instead of high-calorie beverages. Water provides essential nutrients to the body and contains no sugar, which is a contributor to higher LDL levels. Green tea contains compounds that help lower bad cholesterol. While more research is needed on the risks and benefits of coffee, many people still believe it raises cholesterol levels.

• Despite recent studies indicating negative effects of coffee, you don't need to completely avoid this drink. With a balanced diet, moderate coffee consumption can be safe.

• Avoid trans fats, which can lower HDL and raise LDL levels. Foods that may contain trans fats include lamb fat, certain vegetable oils, cakes, cookies, instant noodles, fried fast food, frozen foods, donuts, baked goods, candies, crackers, potato chips, breakfast cereals, crackers, sauces, dressings, and frosting mixes.
• Follow all the guidance provided by your healthcare professional.