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 Overall, high intensity exercise such as high intensity interval training and high intensity circuit training may boost HDL cholesterol levels the most.
Bottom line: Exercising several times per week can help raise HDL cholesterol and enhance its anti-inflammatory and antioxidant 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. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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Why is topical vitamin C important for skin health? Preventing preeclampsia may be as simple as taking an aspirin. Here are some other steps you can take:. Daily exercise is important for your overall health and can even increase your HDL. The Centers for Disease Control and Prevention CDC recommend that adults get at least minutes of moderately intense physical activity per week. Dietary changes and increasing activity levels can help in reaching and maintaining an optimal weight.
Sometimes, despite all your efforts, you can still have changes in maintaining healthy cholesterol levels. Genetics can play a role in your cholesterol levels, so speak with your doctor about your personal risks and what you can do to address them. Emerging research is finding that your gut flora or microbiome influences your cholesterol levels and heart disease risk.
Adding probiotic-rich foods like yogurt and fermented foods to your daily diet can be helpful. In addition to recommending lifestyle and dietary changes, your doctor may prescribe medications to help lower your cholesterol levels.
Before you begin dramatically changing your diet or taking any supplements, talk with a healthcare professional. Food is a first-line, all-natural way to deliver more heart-healthy vitamins, minerals, and nutrients to your body. However, certain foods and supplements are less healthful due to their possible interactions with medications or prescriptions. So before you begin loading up on these foods and supplements to boost your HDL and lower your LDL numbers, talk with a healthcare professional.
Together, you can strategize achievable, positive ways to get your cholesterol numbers headed in the right direction. Learn more. A lipid disorder means you have high levels of low-density lipoprotein LDL cholesterol, triglycerides, or both. Learn about prevention and treatment.
High triglycerides can have many causes, including genetics. When it's an inherited condition, it's known as familial hypertriglyceridemia.
High cholesterol often has no symptoms, but can lead to serious health issues. Having too many triglycerides in your blood can be harmful and lead to heart disease. Here are some natural ways to lower your triglycerides. Lead in water pipes can cause a number of long lasting health effects, and experts say children are particularly vulnerable to them.
The statin drugs, which include Lipitor, Zocor, and several varieties now available as generics, are effective. To continue reading this article, you must log in. Already a member? Login ». As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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