So, your doctor wants you to increase your “good” cholesterol? More formally known as high-density lipoprotein, HDL takes cholesterol from your arteries to the liver to be used or excreted. When your body has high levels of good cholesterol, you’ll benefit from its anti-inflammatory and antioxidant benefits.
Although genetics do play a role, there are things you can do to raise your HDL, like:
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Eat purplish fruits and veggies
These items—such as blueberries, eggplant, blackberries, red cabbage and black raspberries—contain a lot of antioxidants called anthocyanins.
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Lose weight and/or exercise
It’s common for people who are overweight to increase their HDL levels when they lose weight (no matter how the weight comes off). If you’re not overweight, you can still raise your HDL by exercising regularly. You may want to incorporate aerobic exercise, high intensity exercise and/or strength training.
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Quit smoking
Smoking suppresses HDL cholesterol for many people and even when it doesn’t, HDL function can improve.
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Add healthy oils to your diet
Some studies have shown that coconut oil and olive oil can help increase HDL and its anti-inflammatory and antioxidant functions.
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Try a low-carb diet
Under your doctor’s approval, it may be worth trying a low-carb diet. While studies have found conflicting evidence, although several pieces of research have found that, in people with obesity or diabetes, low-carb ketogenic diets seem to increase HDL cholesterol levels.
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Consume fatty fish frequently
Fatty fish—including salmon, sardines, herring, anchovies and mackerel—has been found to increase heart health and increase HDL cholesterol. Aim to eat these sources of omega-3 fats three to four times per week.
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Skip the trans fats
Artificial trans fats, such as those found in processed foods, can increase inflammation and lower HDL levels Some foods to avoid include margarines, pies, canned frosting, potato chips, sausage rolls, pizza dough and some crackers.
