What can I do to significantly raise my HDL?

Answered on August 19, 2014
Created August 11, 2011 at 7:12 PM

I had some biometric test run and my HDL was pretty low (19). mt TC/HDL ratio was 9.5. What can I do to significantly raise my HDL?


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5 Answers



on August 11, 2011
at 07:32 PM

Eat a boat load of MCT (coconut oil), focus on gut health....increase probiotics big time. Take Vit K2 20 mgs a day, vit D optimized, eat pastured butter too. Make sure testosterone and thyroid are optimal......then you will be rockstarish.

1000n mgs of micronized niacin.....but that is controversial

one glass of red wine a day also raises hdl.


on August 11, 2011
at 08:10 PM

The most important thing for you to do is to get healthier Mike. Flagged biomarkers like low HDL are simply signs that there are some lifestyle modifications that need to happen. In terms of diet, focus on eating better quality protein and fats (pastured meats, wild fish, organic eggs, avocado, coconut, etc.), reduce processed food intake (this will lower your unnecessary carb intake and excess omega 6), eat plenty of fresh veggies and this will make a HUGE difference. To top things off, a vitamin D, probiotic, and fish oil will cover your bases. The most important thing that is usually left out when it comes to raising HDL though is exercise, especially resistance training. That means lifting something heavyish once in a while, and doing an occasional bout of intense exercise (like a 200 m dash or 10 minute interval workout). Making those changes to your eating and moving habits will surely make a tremendous improvement to your lipoprotein status and most importantly your overall health and longevity.

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on August 11, 2011
at 07:26 PM

What were your TGs? Stop eating fructose-containing foods, and increase lauric-acid containing foods if you want to increase it.



on August 11, 2011
at 08:16 PM

I eat alot of fresh fish and fish eggs and my hdl is now 112.

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on August 11, 2011
at 08:01 PM

Walk. My HDL was mid 30's, now mid 80's, mostly because of walking 5-10 miles a day. Diet might do it for you, but I had no luck with that approach.

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