We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.

How Do I Raise Good Cholesterol?

By Tiffany Manley
Updated May 17, 2024
Our promise to you
WiseGeek is dedicated to creating trustworthy, high-quality content that always prioritizes transparency, integrity, and inclusivity above all else. Our ensure that our content creation and review process includes rigorous fact-checking, evidence-based, and continual updates to ensure accuracy and reliability.

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

Editorial Standards

At WiseGeek, we are committed to creating content that you can trust. Our editorial process is designed to ensure that every piece of content we publish is accurate, reliable, and informative.

Our team of experienced writers and editors follows a strict set of guidelines to ensure the highest quality content. We conduct thorough research, fact-check all information, and rely on credible sources to back up our claims. Our content is reviewed by subject-matter experts to ensure accuracy and clarity.

We believe in transparency and maintain editorial independence from our advertisers. Our team does not receive direct compensation from advertisers, allowing us to create unbiased content that prioritizes your interests.

Scientific evidence suggests that high-density lipoprotein (HDL) is good cholesterol for people to have in their bodies. It might help prevent plaque buildup in the arteries or might even help prevent heart disease in elevated levels. If you would like to raise good cholesterol levels, you might consider exercising regularly, losing any excess weight, avoiding smoking, eating good fats, drinking moderate amounts of alcohol and eating whole grains. Studies suggest that niacin might also raise good cholesterol levels, but it can cause side effects in certain individuals, so it is best to check with a medical professional before taking a niacin supplement.

Regular exercise has been shown to raise good cholesterol levels over a period of time. You might engage in aerobic activities such as walking, biking, running, or swimming to help raise your HDL levels. The general recommendation is to get 30 minutes of aerobic exercise five times a week, but if time constraints are an issue, the 30 minutes can be broken up into smaller segments throughout the day.

Excess weight usually has a bad effect on good cholesterol levels and increases bad cholesterol levels. By losing weight, you have a good chance of increasing your good cholesterol levels. When combining regular exercise and better eating habits, you are using three methods of increasing your HDL levels while losing weight and becoming healthier.

Experts agree that there are many health benefits to quitting smoking. One of these benefits is increased HDL levels. If you smoke and would like to raise good cholesterol levels in your body, you might try consulting a doctor to learn about various methods of quitting.

It is normal for fats to be a part of a daily diet, but these should not be saturated fats or trans fats. Oils such as peanut, canola and olive oil are known to be healthy fats that might help raise good cholesterol. In addition, the omega-3 fatty acids found in fish and nuts are a good option.

Moderate alcohol consumption of one to two drinks a day might also raise HDL levels. It is recommended to drink alcohol with meals for the best benefit. If you do not currently drink alcohol, however, experts recommend that you should avoid starting just to raise HDL levels.

Foods such as whole grains might raise good cholesterol levels as well. Oatmeal, fish, walnuts and flaxseed are all foods that might help increase your HDL levels. It is best to eat these foods in the most natural state possible, avoiding processed versions that might have had many nutrients removed.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Discussion Comments
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.