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Non-Pharmaceutical Ways to Raise HDL

High-density lipoprotein cholesterol, or HDL cholesterol, is often called good cholesterol for its ability to break down and remove bad cholesterol from the arteries and lower the chance of cardiovascular disease. There are several ways to raise HDL levels naturally without resorting to pharmaceutical assistance.

  1. Diet

    • Several foods can help increase HDL levels in the blood. Eating dark chocolate with 70 percent or more cocoa can help increase HDL. Eat 40 grams or less a week. Drink freshly brewed green tea to increase HDL, staying away from bottled green tea. Take vitamin D supplements to increase HDL levels by 30 mg/dl. Stay away from hydrogenated fats as well as cornstarch and wheat.

    Exercise

    • Exercise frequently to raise HDL levels in the blood. Exercise for 30 minutes five times a week to help increase HDL levels. Do aerobic exercise to strengthen the heart and keep your body weight at a manageable level. Lowering body weight and keeping your body fat below obese levels can increase HDL. Choose healthy foods such as fruits and vegetables to help keep body weight down. Avoid fatty, fried foods, and stay away from sugar-packed treats.

    Alcohol Consumption and Smoking

    • According to the Mayo Clinic, in some studies HDL levels can be raised with a moderate consumption of alcohol. There are not enough studies to promote the consumption of alcohol for higher HDL levels, so if you do not drink do not start. If alcohol is a part of your lifestyle, drink in moderation, paying close attention to how many units of alcohol you consume.

      Quitting smoking has been proven to raise HDL levels. Smoking lowers HDL levels and causes the blood to clot frequently. Smoking potentially changes the makeup of HDL, causing it to lose its health benefits. Quitting smoking immediately may, according to the Mayo Clinic, raise HDL levels by 10 percent.

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