How to raise HDL cholesterol
The foods and habits linked to better HDL, and what your number means.
How do you raise HDL cholesterol with food?
Mayo Clinic points to regular activity, quitting smoking and cutting trans fats, with healthier fats in place of saturated fat. HDL under 40 mg/dL in men or 50 mg/dL in women counts as low. Raising HDL with medicine has not been shown to lower heart attack risk, so it is one part of the picture.1
Built from Mayo Clinic and Harvard advice. Reviewed November 13, 2026.Eat more
Eat more of these
Unsalted nuts
A small handful of almonds or walnuts, not the salted kind.
4 to 6servings of nuts a week3
Plant oils
Olive oil and other plant oils in place of butter.
8 to 10%of calories from polyunsaturated fat2
Ease off
Ease off these
Alma turns these foods into meals that fit your numbers.
Build my planGet Alma on AndroidGet the appA sample day
One day on a plate
BreakfastOats with almonds and berriesCooked oats, chopped almonds and blueberries.
LunchSalmon and avocado saladFlaked cooked salmon, greens, avocado and olive oil.
SnackAlmonds and an orangeA small handful of almonds with a whole orange.
DinnerLentil and vegetable bowlCooked lentils with roasted vegetables and olive oil.
HDL cholesterol ranges1
- Low, men
- Under 40 mg/dLlinked to higher risk
- Low, women
- Under 50 mg/dLlinked to higher risk
- Acceptable, men
- 40 mg/dL or higher
- Acceptable, women
- 50 mg/dL or higher
- Lower risk
- 60 mg/dL or higher
Measured on a standard lipid panel.
What people ask
Can food raise HDL cholesterol on its own?
Some swaps help. In an analysis of 60 trials cited by Harvard, unsaturated fats eaten in place of carbs raised HDL and lowered LDL, while refined carbs in place of saturated fat lowered HDL. Aim for the pattern across the week.
How to raise HDL with exercise?
Regular aerobic activity can raise HDL and improve blood pressure and triglycerides. Mayo Clinic suggests aiming for 150 minutes a week of moderate aerobic exercise, such as brisk walking, cycling or swimming.
Does alcohol raise HDL cholesterol?
Moderate drinking has been linked with higher HDL, but Mayo Clinic advises against starting to drink for that reason. Too much alcohol can raise blood pressure and triglycerides. If you drink, keep it to one drink a day or less, and not every day.
What HDL level is considered low?
Below 40 mg/dL for men and below 50 mg/dL for women is considered low and linked to a higher risk of heart disease. A level of 60 mg/dL or higher is associated with a lower risk. Levels above 100 mg/dL are considered extreme.
Is very high HDL always better?
No. Mayo Clinic notes that levels above 100 mg/dL are considered extreme, and some research suggests people with naturally very high HDL may have a higher risk of heart disease. Genes may explain it.
This guide is general education. Talk with your clinician before changing your diet or medicines.
