Hi, thank you for your question. Some lifestyle changes can help boost your HDL (“good”) cholesterol levels.

Making wise food choices helps to combat high cholesterol. Choose better sources of fats such as avocados, nuts, and fish like tuna, mackerel and salmon. Try to limit your intake of food high in saturated and trans fats such as full-fat dairy products, red meat, bakery products and margarine. Also, take a high-fibre diet which contains more wholegrains, fruits and vegetables.

Moderate exercise can also help to control your cholesterol level by increasing the HDL cholesterol and maintaining a healthy weight. Therefore, you should do moderate-intensity exercise at least 30 minutes 5 times a week or vigorous aerobic exercise for 20 minutes 3 times a week. Some examples of moderate-intensity exercises includes brisk walking, swimming and cycling. You can also try to incorporate more physical activities into your daily acitivities, such as taking the stairs instead of the lift or parking further away from your office.

Maintaining a healthy weight is important as well. Shedding those extra weight can help increase HDL cholesterol levels and reduce LDL cholesterol levels. Aim to keep your BMI <25, waist measurement <40 inches (for men) or <35 inches (for women). This can be achieved by practising a healthy lifestyle.

Next, quit smoking. Smoking can cause damage to your blood vessels and reduce HDL cholesterol. Kicking the habit helps to increase your HDL level. There are multiple ways to help you quit smoking, such as using nicotine patch, joining a support group and so on. For non-smokers, avoid exposure to secondhand smoke.

Lastly, drink alcohol in moderation. Though moderate alcohol intake is linked to higher HDL levels, limit yourself to 2 drinks (for men) or 1 drink (for women) a day.

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