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Good Cholesterol Boost: How to Raise HDL Naturally


Are you looking to improve your cholesterol levels and boost your overall health? One important factor to consider is increasing your good cholesterol, also known as high-density lipoprotein (HDL).

HDL cholesterol is the kind of cholesterol that you want to increase. It is known as “good” cholesterol because it helps prevent you from heart disease. HDL cholesterol transports cholesterol to your liver, which excretes it. As a result, you want as much HDL as possible. 

You may check your cholesterol levels with a blood test that the doctor may order from the lab. If you are a male and your HDL level is less than 40, or a woman and your HDL level is less than 50, you are more prone to develop heart disease. Having an HDL level of at least 60 may help you avoid heart disease. 

In this article, we’ll discuss the benefits of good cholesterol and provide tips on how to raise your HDL levels.

How to improve good cholesterol?

Here are some tips and strategies to help you boost your HDL levels and maintain a healthy heart.

olive oil

Consume olive oil

Olive oil is one of the healthiest fats available. Olive oil was the only form of monounsaturated fat that seemed to minimize the risk of heart disease. 

One of the heart-healthy impacts of olive oil, according to research, is an increase in HDL cholesterol. This might be due to the presence of antioxidants known as polyphenols. 

Extra virgin olive oil contains more polyphenols than processed olive oil, however the quantity varies depending on the kind and brand. 

The researchers discovered that after consuming the olive oil with the greatest polyphenol content, individuals’ HDL levels climbed much higher. 

In another research, 62 older individuals who ingested roughly 4 tbsp (50 ml) of high polyphenol extra virgin olive oil every day for 6 weeks had an increase in HDL cholesterol. 

Change to a keto diet 

Weight reduction and lower blood sugar levels are two of the many health advantages of low carb and ketogenic diets

They can also raise HDL cholesterol levels in patients who have low levels, according to research. 

This includes those who are obese, have insulin resistance, or have diabetes.  In one study, researchers divided type 2 diabetes patients into two groups. One group consumed less than 50 grams (g) of carbohydrates per day. The other group ate a heavy carbohydrate diet. 

Despite losing weight in both groups, the low carb group’s HDL cholesterol climbed almost twice as much as the high carb group’s.  Another research found that patients with obesity who followed a reduced carb diet had a 5 mg/dl rise in HDL cholesterol overall. 

Participants in the same research who ate a low fat, high carb diet, on the other hand, saw a reduction in HDL cholesterol. This reaction might be explained in part by the fact that those on low carb diets tend to consume more fat. 

In one research of overweight women, meals heavy in meat and cheese boosted HDL levels by 5-8% when compared to a higher carb diet. 

However to check if you reached optimal ketosis you can test your ketone levels in urine with Vivoo! Vivoo is an at-home urine test that gives you real-time data on your body’s wellness based on 9 wellness parameters, including ketones, vitamin C, magnesium, and so much more! Learn whether you’re in ketosis through this simple at-home test. No need to prick your finger like other tests on the market – just pee on the strip and scan to the Vivoo App! 


Exercise is a key component of improving good cholesterol levels (HDL). Studies have shown that various types of exercise, including strength training, high intensity workouts, and aerobic exercise, can increase HDL levels. In addition, exercise has been shown to enhance the antioxidant and anti-inflammatory effects of HDL. 

High intensity exercise, such as high intensity interval training and high intensity circuit training, may be particularly effective at raising HDL levels. Even lower intensity exercise can improve the anti-inflammatory and antioxidant capacities of HDL. Overall, exercising regularly can help raise HDL levels and improve overall heart health.

trans fat

Avoid trans fats

Trans fats are classified into two categories. One kind is found naturally in animal products, such as full-fat dairy. 

Manufacturers, on the other hand, produce artificial trans fats, which are found in processed foods, by injecting hydrogen to unsaturated oils produced by seed and vegetables.  These type of fats are also known as partly hydrogenated fats or industrial trans fats. 

These manufactured trans fats may diminish HDL cholesterol levels, in addition to promoting inflammation and leading to a variety of health issues.  To safeguard heart health and keep HDL cholesterol in a healthy range, avoid artificial trans fats entirely. 

Quit smoking

Smoking raises the risk of a variety of health issues, including heart disease and lung cancer.  One of its side effects is a reduction in HDL cholesterol. According to several studies, stopping smoking may raise HDL levels. 

Those who stopped smoking had their HDL levels rise twice as much as those who restarted smoking after a year. The amount of big HDL particles rose as well, lowering the risk of heart disease even more. 

Remember to consult with a medical professional before making any changes to your diet and consider the possible side effects of any supplements or changes you make. Feel free to comment below if you have any questions or want to share your own tips for lowering cholesterol.

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