Regular exercise is an important part of a healthy lifestyle and can also increase HDL cholesterol levels. Aerobic exercises, such as running, biking, and swimming, along with moderate weight training are good choices to help best boost those good cholesterol levels. And a study published in May in the journal Applied Physiology, Nutrition , and Metabolism found that obese men who engaged in aerobic interval training running on a treadmill or resistance training with weights just three days a week for 12 weeks had significantly increased HDL cholesterol when compared with obese men who did no training.
Abdominal obesity — fat that accumulates around your waist rather than in the hips and thighs — seems to be associated with heart disease risk and lower levels of the good cholesterol. Weight loss is especially helpful for people who have an apple-shaped body. Effective weight-loss methods include diet, exercise, and surgery. A study published in January in the journal Surgery for Obesity and Related Diseases found that participants who received laparoscopic adjustable gastric banding showed a significant increase in their HDL cholesterol long-term, 12 years later.
Smoking cigarettes can lead to a number of health problems, including lung disease and cancer, and also increases your risk of heart attack.
But did you know smoking can also suppress or lower those good cholesterol levels? Ahmed says. The results torpedoed torcetrapib's chances of becoming a blockbuster drug, something its maker, Pfizer, was hoping for. And they also had some experts questioning across-the-board strategies for boosting HDL levels without paying close attention to the structure and function of the new HDL particles induced by the drug.
Cholesterol guidelines focus on lowering elevated LDL cholesterol first. If HDL cholesterol rises that is fine, but it should not be the reason for drug therapy. Changes in lifestyle should be first on your list, since they do other wonderful things for the heart, bones, muscles, and psyche and have no harmful side effects. They include:. Taking an LDL-lowering statin can also improve HDL cholesterol, though you wouldn't start a statin for this purpose because the effect is small.
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If you buy through links on this page, we may earn a small commission. Having high HDL levels helps carry cholesterol from the arteries to the liver, where the body can use it or excrete it.
Having high levels of HDL also has antioxidant and anti-inflammatory effects, and research has also linked this to a reduced risk of heart disease 1 , 2. Olive oil is one of the most healthful fats around. A large analysis of 42 studies with more than , participants found that olive oil was the only source of monounsaturated fat that seemed to reduce heart disease risk 4.
This may be because it contains antioxidants called polyphenols 5 , 6 , 7. Extra virgin olive oil has more polyphenols than processed olive oils, although the amount can still vary among different types and brands. One study gave healthy young males about 2 tablespoons tbsp 25 milliliters [ml] of different olive oils per day for 3 weeks. In another study, when 62 older adults consumed about 4 tbsp 50 ml of high polyphenol extra virgin olive oil every day for 6 weeks, their HDL cholesterol increased 7.
Whenever possible, select high quality, certified extra virgin olive oils, which tend to be highest in polyphenols. Bottom line : Extra virgin olive oil with a high polyphenol content may increase HDL levels in healthy people, older adults, and individuals with high cholesterol.
Extra virgin olive oil is available to purchase online. Low carb and ketogenic diets provide a number of health benefits, including weight loss and reduced blood sugar levels. Research also shows that they can increase HDL cholesterol in people who tend to have lower levels.
This includes people with obesity , insulin resistance , or diabetes 10 , 11 , 12 , In one study, researchers split people with type 2 diabetes into two groups. One group followed a diet containing fewer than 50 grams g of carbs per day. The other group followed a high carb diet. On the other hand, in the same study, the participants who ate a low fat, high carb diet showed a decrease in HDL cholesterol This response may partially be because people with low carb diets typically eat higher levels of fat.
It is important to note that the Danish Dairy Research Foundation funded this study, which could have influenced study results. Bottom line: Low carb and ketogenic diets typically increase HDL cholesterol levels in people with diabetes and obesity. Studies have shown that many types of exercise — including strength training, high intensity exercise, and aerobic exercise — are effective at raising HDL cholesterol 15 , 16 , Review studies also say that exercise can boost the antioxidant and anti-inflammatory effects of HDL cholesterol One small study followed females with polycystic ovary syndrome , which can raise the risk of insulin resistance.
The study required them to perform high intensity exercise three times per week. The exercise led to an increase in HDL cholesterol after 10 weeks. The participants also showed improvements in other health markers, including decreased insulin resistance and improved arterial function The American Heart Association recommends getting a cholesterol blood test by age Below is a breakdown of what your HDL cholesterol results mean. Learn more about your overall cholesterol levels here. A bagel with cream cheese for breakfast, a piece of fried chicken for lunch, and a bowl of ice cream at night are not ideal for keeping your cholesterol in check.
These are sources of saturated and trans fat. They can increase your LDL and total cholesterol levels. The things that increase HDL are actually not food but several medical and environmental factors. Preventing or avoiding the following increases your HDL:. Some hormones, such as estrogen or thyroid hormone , increase HDL concentrations. Exercise and moderate alcohol consumption are associated with higher HDL, too, according to research.
Learn more about your cholesterol ratio here. The Mediterranean diet can be a good place to start. A study showed that, in people with risk factors for metabolic disease, following the Mediterranean diet effectively lowered overall blood cholesterol.
The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body, according to research published in Use extra-virgin olive oil instead of other oils and fats when cooking at low to moderate temperatures, since extra-virgin olive oil breaks down at high temperatures.
The U. Department of Agriculture defines one tablespoon of extra virgin olive oil as a single serving. Whole grains, including bran, cereals, and brown or wild rice, may lower your LDL and total cholesterol. This in turn gives your HDL levels a percentage boost.
Have at least two servings of whole grains per day. That could be as simple as a comforting bowl of oatmeal for breakfast, percent whole grain bread at lunch, and a side of brown rice at dinner. Like whole grains, beans and legumes are great sources of soluble fiber. You may wish to try black beans, black-eyed peas, kidney beans, navy beans, lentils, and others.
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