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How to Raise HDL (“Good”) Cholesterol Naturally — and Why Testing Makes the Difference

If your cholesterol report shows low HDL, you’re not alone. HDL is commonly called “good cholesterol” because higher levels are associated with lower cardiovascular risk in large population studies.

But here’s something most people don’t hear:

Raising HDL as a number doesn’t automatically improve health.
Some treatments raise HDL dramatically but failed to reduce heart attacks or deaths in major clinical trials.¹²

That’s why the smarter approach is this:

Improve the habits that raise HDL and improve the rest of your metabolic health — then measure the response.

This guide explains:

What HDL actually does

Why lifestyle changes beat “HDL hacks”

How low-starch eating supports better HDL

The most reliable ways to raise HDL naturally

Why at-home testing helps you stay consistent

How to track progress with a simple routine

 

What Is HDL and Why Does It Matter?

HDL stands for high-density lipoprotein. Lipoproteins are particles that move fats like cholesterol through your bloodstream.

In simple terms:

  • LDL delivers cholesterol to tissues

  • HDL helps move excess cholesterol away from tissues and back to the liver

HDL is also involved in inflammation control and antioxidant activity. Researchers now recognize that HDL function matters just as much as the HDL number itself.

That’s why HDL should never be viewed alone. It works best when evaluated with:

  • Triglycerides

  • Glucose

  • Cholesterol-to-HDL ratio

  • Waist size

  • Blood pressure

  • Physical fitness

The HDL Reality Check: Why Lifestyle Matters More Than “Raising the Number”

For years, HDL was treated as “the higher, the better.” But large outcome trials changed that thinking.

Two major randomized trials showed that artificially raising HDL with medication did not reduce cardiovascular events, even though HDL numbers increased.¹²

What this tells us:

  • HDL is a marker, not a magic shield

  • How HDL increases matters

  • Lifestyle-driven improvements tend to raise HDL alongside better triglycerides, glucose control, and metabolic health

Common Reasons HDL Is Low

Low HDL often appears with:

  • Sedentary lifestyle

  • Smoking or nicotine use

  • High intake of refined carbs and sugar

  • Insulin resistance

  • Elevated triglycerides

  • Excess abdominal fat

  • Genetic factors

Important context:
Someone with low HDL but low triglycerides, normal glucose, and good fitness may be very different from someone with low HDL plus high triglycerides and insulin resistance.

That’s why testing trends matters more than a single lab value.

The Most Reliable Ways to Raise HDL Naturally

1. Exercise Consistently (Some of It Hard)

Aerobic exercise is one of the most consistent HDL-raising behaviors.

A large meta-analysis found that regular aerobic training increases HDL, especially when weekly exercise volume is sufficient.³ Another review shows exercise also improves HDL quality and function.⁴

Practical target

  • 150 minutes/week moderate cardio or

  • 75 minutes/week vigorous cardio

  • Plus 2 days/week of strength training

Why it works
Exercise improves insulin sensitivity and lowers triglycerides — changes that often bring HDL up with them.

2. Quit Smoking or Nicotine Use

Stopping smoking is associated with rapid increases in HDL, sometimes within weeks.⁵

Beyond HDL, quitting improves vascular function, inflammation, and overall cardiovascular risk. If HDL is low and nicotine is in the picture, this is one of the highest-impact moves.

3. Eat for Metabolic Health (Low-Starch, Not High Sugar)

Many randomized trials show that lower-refined-carbohydrate diets tend to raise HDL, particularly in people with elevated triglycerides.⁶⁷

This does not require extreme dieting.

Build meals around:

  • Protein (meat, fish, eggs, dairy, tofu)

  • Vegetables

  • Low-starch carbs

  • Healthy fats

Low-starch carb examples

  • Leafy greens

  • Broccoli, cauliflower, zucchini

  • Peppers, tomatoes, cucumbers

  • Berries and citrus

Why this helps
Reducing starch and sugar lowers insulin demand and triglycerides — two factors closely linked to HDL levels.

4. Choose Fats That Support a Healthy Lipid Profile

Replacing some saturated fat with unsaturated fats improves cardiovascular markers in many people.

Better fat choices

  • Olive oil

  • Avocados

  • Nuts and seeds

  • Fatty fish (salmon, sardines)

These swaps often improve LDL, triglycerides, and cholesterol-to-HDL ratio — even if HDL rises modestly.

5. Lose Excess Body Fat (If Appropriate)

Weight loss has a complex relationship with HDL. During active weight loss, HDL may dip slightly, but long-term fat loss combined with exercise often increases HDL and improves HDL subtypes.¹⁰

Best practices:

  • Avoid crash dieting

  • Keep protein intake adequate

  • Lift weights while losing fat

  • Focus on sustainability

Alcohol and HDL: A Quick Note

Moderate alcohol intake has been shown to raise HDL in controlled studies.¹¹ However, alcohol also raises cancer risk, can worsen sleep and triglycerides, and is not a health strategy for most people.

If you don’t drink, HDL is not a reason to start.

Why Testing Makes HDL Improvements Stick

Lifestyle changes work best when you see the data move.

HDL rarely improves in isolation. When it rises for the right reasons, you’ll often see:

  • Lower triglycerides

  • Better cholesterol-to-HDL ratio

  • More stable glucose levels

Tracking these together helps you:

  • Confirm what your body responds to

  • Stay motivated

  • Adjust sooner instead of guessing

What to Track Together

Each test should include:

  • HDL

  • Total cholesterol

  • LDL

  • Triglycerides

  • Glucose

  • Cholesterol-to-HDL ratio

Suggested testing cadence

  • Baseline

  • 3-4 weeks after a change

  • Quarterly for maintenance

Trends matter more than single numbers.

The Smart Bundle

The 2489 Smart Bundle is available for $189.
Get two and receive free shipping.

What’s included

✔️ 13 Lipid Panel Test Strips
✔️ 13 eGLU Test Strips
✔️ 16 Capillary Tubes
✔️ 16 Lancets

This gives you 13 complete tests, plus extras.

Each test provides:

  • Total Cholesterol

  • HDL

  • LDL

  • Triglycerides

  • Glucose

  • Cholesterol-to-HDL Ratio

No need to order items separately. One simple kit keeps your testing routine on track.

Click here for more information about the Smart Bundle.

A Simple 7-Day HDL Reset Plan

Daily

  • Walk briskly for 30 minutes

  • Eat protein + vegetables at each meal

  • Replace one sugary or starchy snack with a low-starch option

Three times this week

  • 20 minutes of strength training (squats, rows, pushups, planks)

Two times this week

  • Fatty fish or equivalent healthy-fat meal

One decision

  • Reduce or eliminate nicotine exposure

Test

  • Baseline now

  • Retest in 3-4 weeks

Key Takeaways

  • HDL is important, but chasing the number alone doesn’t work

  • Exercise, low-starch eating, and quitting nicotine are the most reliable levers

  • HDL improves best when triglycerides and glucose improve too

  • Testing turns lifestyle changes into measurable progress

References (Clinical Studies)

  1. AIM-HIGH Investigators. New England Journal of Medicine. 2011.

  2. HPS2-THRIVE Collaborative Group. New England Journal of Medicine. 2014.

  3. Kodama S, et al. Archives of Internal Medicine (JAMA Internal Medicine). 2007.

  4. Franczyk B, et al. International Journal of Molecular Sciences. 2023.

  5. Maeda K, et al. Biomarker Research. 2013.

  6. Hu T, et al. PLOS ONE. 2020.

  7. Bazzano LA, et al. Annals of Internal Medicine. 2014.

  8. Hooper L, et al. Cochrane Database of Systematic Reviews. 2020.

  9. Sacks FM, et al. Circulation. 2017.

  10. Wood PD, et al. Arteriosclerosis, Thrombosis, and Vascular Biology. 2010.

  11. New England Journal of Medicine. 1993.

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