I have a very low HDL and high LDL although within the norm. How to increase the HDL?

My LDL is ok but the ration is LDL/HLD is not good because my HDL is very low.

How to increase the HDL and how long does it take? Is 3 months of good diet+exercise start giving positive results?

Medically accepted ways to increase the "good" (HDL) cholesterol:

Lose weight

Quit smoking

Aerobic exercise

Ban trans fatty acids from your diet (present in large quantities in most store-bought baked goods) - look for the words "partially hydrogenated vegetable oils" and avoid anything that includes them!

Drink! (seriously - one to two alcoholic drinks a day will increase your HDL levels - but check with your doctor if you are currently taking drugs that may interact with alcohol).

Increase your intake of nonsaturated fats - it's a good idea to cook with things like canola oil, olive oil and avocado oil - and peanut butter is really good for you, too!

Eat more fiber - oats, fruits, vegetables and legumes.

Oh, and more good news - don't focus intensely on a "low-fat" diet - extremely low fat diets are not healthy!

Good luck!

Cardiovascular Exercises (jogging, eliptical, swimming, walking) and high fiber foods.
3 months should see a large difference in your HDL if you are consistent.

Oatmeal is a great, simple way to turn the tables...

I'm not sure how long it takes, but exercise and increase low fat diet. Lots of fruit and veggies.

Excercise is best and yes three months of a good excercise routine should be a good start.

Fish oil or eating fish that have Omega-3 and Omega-6 fatty acids will increase your HDL. The other advice given? I don't know that it will increase your HDL so much as lowering your LDL, but it's all good healthy advice anyway.

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