Increase HDL Cholesterol
Healthy diet and exercises are all-natural ways to deliver more heart-healthy vitamins, minerals, and nutrients to your body and also improves good fat in the body.
Exercises to increase HDL
A 60 minutes of moderate intensity aerobic exercise a week can lower your triglycerides, and can increase your HDL level.
Eat healthy foods
In terms of diet, try to avoid trans fats, as they can increase LDL cholesterol and lower HDL cholesterol levels.
Smoking reduces HDL level
Smoking lowers HDL levels, especially in women, and increases LDL levels and triglycerides. Quit smoking for heart health.
Avoid Alcohol
For healthy adults, moderate use of alcohol has been linked with higher levels of HDL cholesterol. Limit or stop alcohol consumption.
Medications
Drugs containing testosterone and other anabolic steroids can lower your HDL cholesterol levels. Avoiding these drugs may help increase your HDL numbers.
Consume Olive oil
The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body.
Whole grains
Whole grains, including bran, cereals, and brown rice, may lower your LDL, and increase your HDL levels..
Beans and legumes
Like whole grains, beans and legumes are great sources of soluble fibre. That is an ideal source of good fat.
Flax Seeds
Ground flaxseeds and flaxseed oil also contain omega-3 fatty acids. It's one of the better plant-based sources of heart-healthy fat.
Conclusion
Before you begin loading up on these foods and supplements to boost your HDL and lower your LDL numbers, talk with a healthcare professional.