How to Increase High-Density Lipoprotein
Aug 21, 2025
Source: Cainiu Health
Dr. Liu Feng
Introduction
In general, increasing high-density lipoprotein (HDL) levels can be achieved through adjustments in diet, regular physical activity, weight management, smoking cessation, and, if necessary, medication. The specific approach should be scientifically tailored to individual circumstances. Regular lipid profile tests are recommended in daily life to monitor changes in HDL levels. Maintaining a positive mindset and avoiding excessive anxiety are also important.
Generally, increasing high-density lipoprotein (HDL) can be achieved through adjusting dietary patterns, maintaining regular physical activity, controlling body weight, quitting smoking, and using medication when necessary. The specific approach should be scientifically tailored to individual conditions. Detailed explanations are as follows:
1. Adjust dietary patterns: Increase intake of foods rich in unsaturated fatty acids, such as olive oil, avocados, and deep-sea fish. These components can promote HDL synthesis. Reduce intake of saturated and trans fatty acids to avoid impairing lipid metabolism.
2. Maintain regular physical activity: Choose moderate-intensity aerobic exercises, such as brisk walking, jogging, or cycling, five times a week for at least 30 minutes each session. Exercise enhances metabolism, boosts the liver's capacity to synthesize HDL, and improves blood circulation.
3. Control body weight: Overweight or obesity can lead to lipid metabolism disorders and lower HDL levels. Combining proper diet and physical activity to maintain a healthy weight reduces fat accumulation in the body, especially abdominal fat, alleviates metabolic burden, helps restore HDL levels, and improves other blood lipid parameters.
4. Quit smoking: Strictly quit smoking, as harmful substances in tobacco can damage vascular endothelial function and impair HDL activity. Improving the vascular environment after quitting smoking helps HDL function more effectively.
5. Medication-assisted treatment: If HDL levels remain significantly low despite lifestyle modifications, and are accompanied by other lipid abnormalities, medication may be used under a doctor's guidance. Commonly used medications include pravastatin sodium tablets, simvastatin tablets, and atorvastatin calcium tablets. These drugs regulate low-density lipoprotein (LDL) levels while slightly increasing HDL levels.
Regular blood lipid check-ups are necessary in daily life to monitor changes in HDL levels. Maintaining a positive mindset and avoiding excessive anxiety, along with long-term adherence to a healthy lifestyle, can gradually increase HDL levels and support cardiovascular health.
