From the Research
Introduction to Increasing High-Density Lipoprotein (HDL) Cholesterol Levels
Increasing HDL cholesterol levels is a crucial aspect of cardiovascular health, as higher levels of HDL cholesterol are associated with a lower risk of coronary heart disease. Several lifestyle interventions and dietary modifications have been shown to increase HDL cholesterol levels.
Lifestyle Interventions
Lifestyle interventions that can increase HDL cholesterol levels include:
- A healthful diet that is low in saturated fat and sufficient in unsaturated fat 1
- Regular physical activity, such as aerobic exercise training 2, 3
- Attaining a healthy weight 1
- Moderate alcohol consumption 1, 4
- Cessation of cigarette smoking 1
Dietary Modifications
Dietary modifications that can increase HDL cholesterol levels include:
- Consuming monounsaturated and polyunsaturated fatty acids, particularly omega-3 fatty acids found in fish 4
- Eating antioxidant-rich foods, such as fruits and vegetables 4
- Following a calorie-restricted diet 4
- Limiting dietary cholesterol intake 4
Exercise Recommendations
Exercise recommendations for increasing HDL cholesterol levels include:
- Engaging in moderate-intensity exercises, such as brisk walking or jogging, for 3 to 5 times per week 2
- Exercising for a total of 7 to 14 miles per week, which is equivalent to approximately 1200 to 1600 kcal per week 2
- Incorporating other modes of physical activity, such as yoga, which has been shown to increase HDL cholesterol levels in as little as 10 days 5
Treatment and Dosing
While there is no specific dosing information for increasing HDL cholesterol levels, the following treatments have been shown to be effective:
- A 10-day yoga-based lifestyle intervention, which includes asanas, pranayama, meditation, and individualized advice on stress management and healthy diet 5
- A diet that is low in saturated fat (7-10% of calories) and sufficient in unsaturated fat (15-20% of calories) 1
Differentials and Caveats
It is essential to note that the effectiveness of these lifestyle interventions and dietary modifications may vary depending on individual factors, such as age, sex, and baseline HDL cholesterol levels. Additionally, the evidence summarized is of unclear quality and short-term nature, and large-scale, long-term, randomized, controlled trials are warranted to confirm these findings 4. Furthermore, it is crucial to recognize that other modes of physical activity, such as yoga, can also be beneficial for increasing HDL cholesterol levels, and patients should be encouraged to participate in regular exercise regardless of the exercise effects on HDL cholesterol levels 2, 5.