What factors raise HDL?

Factors that elevate HDL concentrations include chronic alcoholism, treatment with oral estrogen replacement therapy, extensive aerobic exercise, and treatment with niacin, statins, or fibrates. On the other hand, smoking reduces levels of HDL-C, while quitting smoking leads to a rise in the plasma HDL level.

How can I raise my HDL to 60?

Besides helping you lose weight, increased physical activity can lower your triglycerides, the most common type of fat in your body, while increasing your HDL levels. Benefits can be seen with as little as 60 minutes of moderate intensity aerobic exercise a week.

How quickly can you raise HDL?

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).

What can I do if my HDL cholesterol level is low?

What Can I Do if my HDL Cholesterol Level Is Low?

1. Exercise. Aerobic exercise for 30 to 60 minutes on most days of the week can help pump up HDL.
2. Quit smoking. Tobacco smoke lowers HDL, and quitting can increase HDL levels.
3. Keep a healthy weight.

How do you increase your HDL?

Physical activity can boost your HDL level. Get at least 30 minutes a day of moderate activity, most days of the week. Lose extra weight. If you’re overweight, losing extra pounds can help raise your HDL levels, as well as cut your LDL (“bad”) cholesterol levels. Choose better fats.

What foods raise HDL level?

Foods that can help raise HDL levels include – olive oil, beans, legumes, soy, whole grains, fish, avocado, nuts, seeds, and all-time favorite dark chocolates too.

What happens when your HDL is below 40?

According to the National Cholesterol Education Program, HDL levels below 40 milligrams per deciliter increase your risk of developing heart disease. Estrogen tends to boost HDL levels, so young women often have higher HDL levels than men.

What foods cause low HDL?

EPA is found in fatty, cold-water fish such as salmon, mackerel, sardines, halibut, trout and tuna. Not consuming enough omega-3 fatty acid-rich foods is a contributing factor in low HDL cholesterol levels.