How to RAISE HDL Cholesterol
and Lower your Weight

Learn How to RAISE HDL Cholesterol. It's not that hard! Find out how and get energized to make yourself better, from the inside out.

Remember, there is no "good" or "bad" cholesterol in foods - just cholesterol. Our bodies decide what to do with it.


Exercise raises your HDL cholesterol.

The good news - you don't have to exercise at an extreme level to get results. Just exercising moderately 30 minutes on most days will benefit you.

Is that too daunting for you? We are so happy to offer help in making exercise a habit! You can also learn to love exercise.

Lose Weight

free diet journal

Shedding some pounds is supposed to raise your HDL and lower your LDL cholesterol.

Easier said than done, right?!

You have our entire website at your disposal to help.
Diet journals
Charts and information
*Even 6 months of life-changing emails (for free)

Don't Smoke

Smoking raises your LDL cholesterol and lowers your HDL cholesterol. Bad news.

I really empathize for people trying to kick the habit. I found some free motivational texts from the US government (hard to believe, I know) that you can try. Maybe it will help.

Eat omega-3 fats

summer salad

Which foods have omega-3 fatty acids?

• Fish & crustaceans (crab, lobster, shrimp, crayfish)
• Nuts
• Flaxseed and flaxseed oil
• Canola oil
• Walnuts and walnut oil
• Soybeans (edamame, tofu) and soybean oil
• Green vegetables like kale, spinach, brussels sprouts, lettuce, basil, grape leaves, mint, arugula, collard greens
• Seaweed (nori sheets used in sushi)
• Spices like ground cloves, marjoram, tarragon, basil, thyme, saffron, sage, bay leaf, rosemary, paprika, chili powder, turmeric, curry powder
• Mustard
• Vegetables like cauliflower, peppers, squash, onions, turnips, cabbage, cucumbers (even pickles!), broccoli, radish, leeks, artichokes, bamboo shoots
• Some breakfast cereals
• Black tea
• Berries like raspberries, blueberries, blackberries, strawberries
• Beans
• Melon
• Beef (although also high in saturated fat)
• Lamb
• Turkey

Avoid Saturated fat. Choose mono- and polyunsaturated fats.

We need to choose fat which is LIQUID at room temperature.

Fat in our steaks and hamburger is solid at room temperature. Butter is solid at room temperature.

Vegetable oil, canola oil, and olive oil are liquid at room temperature. This is what we want!

Moderate amount of Alcohol

Some alcohol in your diet is supposed to raise HDL cholesterol. That is your choice. I have high HDL levels, and I don't drink alcohol.

HDL is a "Hero"

LDL and HDL cholesterol

Just like your dentist scrapes plaque off your teeth, HDL (high-density lipoprotein) cholesterol "scrapes" plaque away from your arteries.

Isn't that wonderful?

We can actually undo the damage caused by too much LDL cholesterol in our arteries.

Get More information and help about How to Raise HDL Cholesterol

What is LDL Cholesterol? The more you know, the motivated you are to make healthy choices.

List of Low Cholesterol Foods. Learn how to limit the amount of cholesterol you eat.

References for How to Raise HDL Cholesterol:

Return to Normal Cholesterol Range (from How to Raise HDL Cholesterol)

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