Engaging in regular physical activity, such as aerobic exercises like brisk walking, jogging, swimming, and cycling, can help increase HDL cholesterol levels.
Replace saturated and trans fats in your diet with healthier fats like monounsaturated and polyunsaturated fats. Olive oil, avocados, nuts, and fatty fish are good sources of these healthy fats.
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can raise HDL cholesterol levels. Aim for at least two servings of fatty fish per week.
Foods high in soluble fiber, such as oats, barley, beans, and fruits, can help increase HDL cholesterol levels. Aim to incorporate these into your diet.
Consuming alcohol in moderation can lead to a slight increase in HDL cholesterol. However, this effect varies from person to person, and excessive alcohol consumption can have negative health consequences.
Losing weight through a combination of a healthy diet and regular exercise can lead to an increase in HDL cholesterol levels, particularly in overweight or obese individuals.
Smoking is associated with lower HDL cholesterol levels. Quitting smoking can lead to improvements in HDL cholesterol and overall cardiovascular health.
Consuming antioxidant-rich foods, such as fruits and vegetables, can help improve HDL cholesterol levels. Antioxidants help protect HDL cholesterol from oxidation, which is beneficial for heart health.