How to Increase High-Density Lipoprotein
Aug 18, 2025
Source: Cainiu Health
Dr. Tian Hongbo
Introduction
Elevating high-density lipoprotein (HDL) levels can generally be achieved through regular aerobic exercise, consuming foods rich in unsaturated fatty acids, controlling intake of refined sugars, maintaining regular sleep patterns, and limiting alcohol consumption. Eating more olive oil, deep-sea fish, nuts, and similar foods is recommended. The unsaturated fatty acids in these foods can regulate lipid metabolism and stimulate the production of high-density lipoprotein.
Increasing high-density lipoprotein (HDL) levels can generally be achieved by consistently engaging in aerobic exercise, consuming foods rich in unsaturated fatty acids, controlling intake of refined sugars, maintaining regular sleep patterns, and limiting alcohol consumption. A detailed explanation is as follows:
1. Engage in regular aerobic exercise: Activities such as brisk walking, jogging, and swimming, performed 3–5 times per week for more than 30 minutes each session. Exercise promotes lipid metabolism and enhances the synthesis and activity of HDL, helping it more effectively transport cholesterol to the liver for metabolism, thereby increasing HDL levels.
2. Consume foods rich in unsaturated fatty acids: Eat more olive oil, deep-sea fish, and nuts. The unsaturated fatty acids in these foods can regulate lipid metabolism and stimulate HDL production. Long-term, appropriate consumption helps maintain normal HDL levels in the body.
3. Control intake of refined sugars: Reduce consumption of pastries, candies, sugary beverages, and other refined sugar-rich foods. Excessive intake of refined sugars can disrupt lipid metabolic balance and inhibit HDL synthesis. Limiting consumption helps prevent adverse effects on HDL levels.
4. Maintain a regular sleep schedule: Ensure sufficient sleep daily, avoid staying up late, and try to go to bed and wake up at consistent times. A regular sleep pattern helps maintain stable endocrine function, providing a favorable internal environment for HDL synthesis and helping maintain or improve its levels.
5. Limit alcohol consumption: Avoid long-term heavy alcohol consumption, especially high-proof spirits. Excessive alcohol intake can interfere with lipid metabolism and negatively affect HDL synthesis. Limiting alcohol intake can reduce such interference and help maintain stable HDL levels.
Increasing HDL levels requires long-term adherence to a healthy lifestyle; quick results should not be expected. At the same time, regular monitoring of blood lipid levels is recommended to track changes in physical condition.
