In a study published in February in the journal PLoS One , researchers concluded that a diet rich in foods including fish showed an increase in the size of HDL particles in the body, which could help improve cholesterol transport through the body. The researchers saw the positive effects of a diet that included fish in as little as 12 weeks. Research shows that moderate drinking can increase good cholesterol levels. According to the Mayo Clinic , this means having up to one alcoholic drink per day for women, as well as for men over age 65; men under 65 can have up to two drinks per day.
For nearly 11, adults, researchers found that low to moderate alcohol consumption 20 or fewer drinks a week for a man, 10 or fewer for a woman led to higher levels of HDL cholesterol. It also helped get them to healthier overall cholesterol levels, decreasing triglycerides blood fats in blood and lowering LDL cholesterol.
Drinking too much alcohol, on the other hand, can reverse these health benefits and lead to weight gain, high blood pressure , and high triglyceride levels — as well as addiction for some. According to a study published in November in the journal Nature , a diet high in carbohydrates — like added sugar , white bread, cookies, and cakes — reduces HDL cholesterol levels, increasing the risk for metabolic disorders.
A study of 2, people with diabetes, published in October in the journal Nutrition Metabolism Cardiovascular Disease , found that following nutritional recommendations to limit added sugar in the diet was linked to significantly higher HDL cholesterol levels. Not all oils are created equal when it comes to your heart health. Olive oil and soybean oil are mainly unsaturated fat, which can lower LDL cholesterol and at the same time increase HDL cholesterol. In a study published in July in The Journal of Nutrition , researchers found that including olive oil in the diet decreased LDL concentrations in healthy young men.
Willett, MD , chair of the department of nutrition at the Harvard School of Public Health in Boston, suggests using coconut oil sparingly because of the lack of research on how the oil may contribute to heart disease.
Groppo agrees. A high level of HDL cholesterol, therefore, often means that a lot of excess cholesterol is being recycled, which is a good thing. Therefore, it is desirable to have a higher HDL cholesterol level. Experts have known for a long time that exercise helps increase the production and the efficiency of certain enzymes that enhance this "reverse cholesterol transport" process. But how much exercise is necessary to achieve this effect? A study conducted by Japanese researchers has shed some light on the question of how exercise type, frequency, and intensity impact HDL cholesterol.
In a meta-analysis, investigators from Tokyo evaluated the effect of exercise on HDL levels. They included data from 35 randomized trials assessing the effect of exercise on HDL levels in adults. While exercise regimens varied among these studies, on average the subjects in these studies exercised for 40 minutes, three to four times per week. Effect on HDL level was measured after eight to 27 weeks.
Across the studies, participants had increases in HDL cholesterol averaging about 2. This increase in HDL cholesterol was modest but statistically significant. While such calculations are based on a string of assumptions and not actual clinical trials, by this estimate a 2. Perhaps the most interesting finding from this study is the observation that it was the duration of exercise sessions—and not the frequency or intensity of exercise—that best correlated with increased HDL levels.
The investigators reported that in research subjects exercising for at least 20 minutes, each additional minute increase in exercise duration was associated with an additional 1.
This meta-analysis represents the best estimate we have correlating exercise volume with HDL cholesterol levels. The results of this study indicate that exercising at least three to four times per week for at least 20 minutes should help you increase your HDL levels though 40 minutes would be better. In fact, increasing the duration of your exercise sessions by pacing yourself judiciously that is, by going slower if necessary appears to be the best way to translate exercise into higher HDL levels.
In addition to exercise, other lifestyle changes can help you increase your HDL levels. These include:. Higher levels of HDL cholesterol are associated with lower cardiovascular risk. Bottom line: Exercising several times per week can help raise HDL cholesterol and enhance its anti-inflammatory and antioxidant effects.
High intensity forms of exercise may be especially effective. Studies have shown that coconut oil may reduce appetite, increase metabolic rate, and help protect brain health, among other benefits. However, it appears that coconut oil is actually quite heart-healthy. Some studies have shown that coconut oil tends to raise HDL cholesterol more than many other types of fat.
Improving this ratio reduces heart disease risk 20 , 21 , One study examined the health effects of coconut oil consumption in 40 females with excess abdominal fat. However, more recent reviews suggest that the research into coconut oil and cholesterol is of poor quality, is not conclusive, and often reports that coconut oil can raise the levels of LDL cholesterol.
Therefore, more research is needed 23 , Most studies have found that these health benefits occur at a dosage of about 2 tbsp 30 ml of coconut oil per day. It is best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own. Bottom line: Consuming 2 tbsp 30 ml of coconut oil per day may help increase HDL cholesterol levels.
Coconut oil is available to purchase online. That said, the current research is inconclusive. Smoking increases the risk of many health problems, including heart disease and lung cancer.
One of its negative effects is a suppression of HDL cholesterol. Some studies have found that quitting smoking can increase HDL levels 25 , 26 , In a 1-year study of more than 1, people, those who quit smoking had twice the increase in HDL as those who resumed smoking within the year.
The number of large HDL particles also increased, which further reduced heart disease risk When it comes to the effect of nicotine replacement patches on HDL levels, research results have been mixed. For example, one study found that nicotine replacement therapy led to higher HDL cholesterol. However, other research suggests that people who use nicotine patches likely will not see increases in HDL levels until after replacement therapy ends 28 , Even in studies where HDL cholesterol levels did not increase after people quit smoking, HDL function improved, resulting in less inflammation and other beneficial effects on heart health When people with overweight or obesity lose weight, their HDL cholesterol levels usually increase.
One study examined HDL levels in more than 3, Japanese adults with overweight or obesity, all of whom followed a lifestyle modification program for 1 year. The key to achieving and maintaining healthy HDL cholesterol levels is choosing the type of diet that makes it easiest for the individual to lose weight and keep it off.
Bottom line: Research shows that several methods of weight loss can increase HDL cholesterol levels in people with overweight or obesity. Consuming purple fruits and vegetables is a delicious way to potentially increase HDL cholesterol. Studies using anthocyanin extracts have shown that they help fight inflammation, protect the cells from damaging free radicals, and potentially raise HDL cholesterol levels 36 , 37 , 38 , In a week study of 58 people with diabetes, those who took an anthocyanin supplement twice per day had a In another study, when people with cholesterol-related issues took anthocyanin extract for 12 weeks, their HDL cholesterol levels increased by Although these studies used extracts instead of foods, several fruits and vegetables are very high in anthocyanins.
These include:. Bottom line: Consuming fruits and vegetables rich in anthocyanins may help increase HDL cholesterol levels. The omega-3 fats in fatty fish provide benefits to heart health, including a reduction in inflammation and better functioning of the cells that line the arteries 40 , Some research suggests that eating fatty fish or taking fish oil supplements may also help raise low levels of HDL cholesterol 42 , In a study of 33 people with heart disease, participants who consumed fatty fish four times per week for 8 weeks had an increase in HDL cholesterol levels.
The particle size of their HDL also increased
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