The Simple Activity to Start Today to Raise Your HDL

Cholesterol is the waxy, fat-like substance made by your liver. It is involved in important processes such as making cell membranes and hormones and digesting fatty foods. Too much cholesterol can lead to plaque in your arteries and eventually heart disease or stroke. But not all cholesterol is the same. There’s one type—often called the “good cholesterol”—that requires a higher number for better heart health. This “good cholesterol” is high-density lipoprotein (HDL). It removes excess cholesterol and transports it to the liver for elimination, says Michelle Routhenstein, M.S., RD, CDCES, CDN. “This process is called reverse cholesterol transport,” she says. Guidelines recommend HDL be greater than 50 milligrams per deciliter for women and greater than 40 mg/dL for men.,

Though cholesterol can be impacted by genetics, certain lifestyle habits promote higher HDL levels like avoiding smoking, exercising and eating a heart-healthy diet. In fact, health experts say the simple activity you should start today to raise your HDL cholesterol is to increase your physical activity—particularly your cardio. “To effectively elevate HDL levels, I recommend incorporating a combination of aerobic and strength exercises performed at a moderate to high intensity,” says cardiologist Bradley Serwer, M.D. 

Let’s dive into how aerobic exercise—aka cardio—can help raise your HDL cholesterol levels and get them closer to a healthy range.

How Adding Cardio to Your Day May Help Improve Your Good Cholesterol

Supports Your Heart

Regular physical activity provides significant heart-health benefits. Living an active lifestyle has shown to lower blood pressure while also lowering the risk of heart disease and stroke. “Regular physical activity, especially aerobic exercise, can help boost HDL levels and improve overall heart health,” says Routhenstein.

May Improve HDL Effectiveness

Aerobic exercise, such as biking, walking and running, benefits the processes that are involved in raising HDL cholesterol. This not only improves the effectiveness of HDL in removing cholesterol but also benefits fat metabolism. “While higher levels of HDL were traditionally associated with a lower risk of heart disease, newer research suggests that how well HDL functions may be even more important than how much of it you have,” says Routhenestein. 

Research shows that exercise can increase the size of HDL particles, which may make them more effective. Additionally, cardio increases the concentration of beneficial enzymes that raise HDL cholesterol including lipoprotein lipase.

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Aids in Weight Management

In general, a healthy weight can improve HDL cholesterol levels. Regular physical activity is associated with a reduction in body fat, which improves lipid levels, including HDL. Additionally, physical activity can aid in weight loss and maintenance. However, for an exercise plan to be effective, it must be maintained over the long term. “The cornerstone of any exercise program lies in consistency and longevity,” says Serwer. “To maximize benefits, it is essential to ensure that you engage in exercise for a minimum of 150 minutes per week.”

Ideas for Adding Physical Activity to Your Day

Here are ideas for simple and (for the most part!) enjoyable activities that can help you increase your cardio throughout the day.

• Walk outside. Short walks after meals, during conference calls or while listening to your favorite podcast can help you increase your activity without the need for special equipment.
• Take the stairs. It’s a simple habit that will have a lasting impact. The more often you can take the stairs versus using an elevator, the better it is for your total activity level. If you have multiple flights to climb, consider using the elevator for part of the trip up and stairs for the rest. 
• Play a sport. Sports are great for increasing your cardio activity while also offering the opportunity for social connection. The connection makes it that much more enjoyable!
• Do your chores. A win-win is keeping your house tidy and increasing your movement. Turn up the music or listen to an audiobook to help the time pass as you work.

Other Tips for Better Cholesterol

• Eat unsaturated fats. Prioritizing unsaturated fats while also limiting saturated fats aids in cholesterol management. “Examples of foods that contain heart-healthy fats are olive oil, fish, avocado, nuts and seeds,” says Amy Woodman, RD. Replacing saturated fats like fatty meats, processed meats and fried foods with unsaturated fats in the diet can improve cholesterol levels.
• Eat enough fiber. “Eat more soluble fiber from foods like oats, barley, beans, lentils, fruits (e.g., apples, berries) and vegetables,” says Aye Thandar Win, M.D., a cardiologist at Banner University Medical Center Phoenix. “Soluble fiber helps improve cholesterol profiles, including HDL.”
• Do not smoke. Smoking is associated with reductions in HDL cholesterol as well as a host of damaging cardiovascular health effects. Avoiding smoking is one of the best things you can do for your heart health and overall health.
• Maintain a healthy weight. “Losing excess body fat, especially visceral fat around the abdomen, can raise HDL,” says Win. Weight loss is not always a result of a regular exercise program and healthy diet; regardless, exercise may still help with reductions in visceral body fat.

Our Expert Take

If you’re looking to improve your good cholesterol levels, the simple activity we suggest is adding more cardio to your day. At least 150 minutes of moderate-intensity exercise weekly has been shown to benefit HDL cholesterol. Since genetics also play a role in cholesterol levels, it’s important to work with a cardiologist or other health care provider to determine the best plan for you. “Habits take time to impact HDL (weeks to months), so the key is to stick with them for long-term benefits!” says Win.