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Understanding cholesterol can be confusing, but one of the most important things to know is the difference between “good” cholesterol and “bad” cholesterol. The American Heart Association defines them as follows:

LDL (Bad) Cholesterol:
LDL cholesterol contributes to plaque buildup in the arteries, making them less flexible and increasing the risk of atherosclerosis. If a blood clot forms and blocks a narrowed artery, it can lead to a heart attack or stroke. Plaque buildup can also cause peripheral artery disease when it affects the arteries in the legs.

HDL (Good) Cholesterol:
HDL cholesterol helps remove LDL cholesterol from the arteries. It carries LDL back to the liver, where it’s broken down and eliminated from the body. Higher levels of HDL cholesterol can help protect against heart disease, heart attack, and stroke, while low levels increase risk.

So, how can you raise your HDL levels and support overall heart health? Here are some science-backed ways to raise good cholesterol:

1. Exercise Regularly

Consistent physical activity is one of the best ways to raise good cholesterol. Aim for a combination of aerobic exercise and resistance training. Studies show that the biggest benefits come from long-term exercise habits, so find a routine you enjoy and stick with it.

👉 Looking for support? Join one of our Group Fitness Classes at Raintree Athletic Club or work one-on-one with a Personal Trainer to create a sustainable program.

2. Quit Smoking

Smoking lowers HDL levels and makes it easier for cholesterol to collect in your blood vessels. Research shows that quitting smoking can directly increase your good cholesterol.

3. Reduce Added Sugar

Diets high in added sugar are linked to lower HDL levels. People with the highest HDL levels typically get less than 5% of their daily calories from added sugars.

4. Eat More Purple Foods

Colorful fruits and vegetables—especially red and purple ones—may help raise good cholesterol while lowering LDL. Think plums, grapes, purple cabbage, raspberries, and eggplant. These foods are also packed with fiber, which supports healthy cholesterol levels overall.

👉 You can pick up fresh, heart-healthy snacks and smoothies in our Raintree Café to help you get more fruits and veggies each day.

5. Include Fatty Fish and Healthy Fats

Eating fatty fish like salmon once or twice a week is a great way to raise HDL cholesterol. Also add heart-healthy fats from olive oil, avocados, nuts, and seeds.

6. Enjoy Dark Chocolate (in Moderation)

Good news: studies suggest that about 50 grams of dark chocolate daily can help improve the antioxidant action of HDL cholesterol.

7. Sip Red Wine (Responsibly)

Low to moderate amounts of alcohol can boost HDL, and red wine is often recommended for this benefit. Men can enjoy up to two glasses per day, while women should limit to one.

Ready to Improve Your Health?

Making small, sustainable changes in your diet and lifestyle can significantly improve your HDL cholesterol levels and protect your heart. At Raintree Athletic Club, we’re here to help you stay consistent with fitness programs, nutrition guidance, and community support.