Get Healthy: 5 Ways to Elevate Your HDL (Good Cholesteral)

To improve High-Density Lipoprotein (HDL) cholesterol, commonly known as the “good” cholesterol, there are several strategies that can be effective. Here are five ways, supported by scientific studies, to build good HDL:

1. Combined Aerobic and Resistance Exercise: A study found that either aerobic or resistance training alone can significantly increase HDL cholesterol levels, but the greatest improvements are seen with a combination of both types of exercise (Tseng et al., 2013).
2. Lifestyle-based Interventions: Lifestyle changes such as dietary modifications, regular aerobic exercise regimens, and smoking cessation have been shown to be effective in raising HDL cholesterol levels. Niacin is highlighted as the most effective agent in raising HDL levels, particularly when used in combination with fibrate or statin therapy (Eapen et al., 2009).
3. Regular and Habitual Exercise: Specifically in middle-aged women, regular exercise, especially of middle to high intensity, significantly increased serum HDL cholesterol and improved its quality and functionality, demonstrating exercise’s role in enhancing anti-atherogenic properties of HDL (Cho et al., 2023).
4. Diet and Exercise Intervention: A short-term high-fiber, low-fat diet combined with daily aerobic exercise significantly improved the anti-inflammatory properties of HDL in overweight/obese men with cardiovascular risk factors, turning HDL from pro- to anti-inflammatory (Roberts et al., 2004).
5. Nutritional Approaches and Exercise: A combination of nutritional strategies (e.g., fish oil, oat bran, plant sterol supplementation) and exercise not only lowers LDL cholesterol and triglycerides but also raises HDL cholesterol. These combination therapies highlight the synergistic effects of diet and exercise on improving lipid profiles (Varady & Jones, 2005).

In summary, combining aerobic and resistance exercise, adopting a healthier lifestyle, focusing on regular and intense exercise, and considering diet and exercise interventions, along with nutritional supplementation, are effective strategies to build good HDL cholesterol levels. These approaches not only improve HDL levels but also enhance its protective functions against cardiovascular diseases.

Source: Consensus/ChatGPT