Exercise regularly (at least 150 minutes/week of moderate activity or 75 minutes/week of vigorous activity)
Add aerobic activity plus resistance training (2 or more days/week)
If you smoke, quit
Lose excess weight if overweight (even modest weight loss can help)
Follow a heart-healthy diet
Choose unsaturated fats (olive oil, nuts, seeds, avocados)
Eat fatty fish 2 times/week (salmon, sardines, mackerel)
Increase soluble fiber intake (oats, beans, lentils, fruits, vegetables)
Prefer whole grains over refined grains
Limit added sugars and refined carbohydrates
Reduce saturated fat and avoid trans fats (fatty cuts of meat, butter, processed snacks, fried foods)
Choose lean proteins (fish, poultry, beans, tofu) instead of processed meats
Moderate alcohol intake only if appropriate for you (do not start drinking for cholesterol purposes)
Manage blood sugar and insulin resistance (if you have prediabetes or diabetes)
Control triglycerides and overall cardiovascular risk factors (blood pressure, LDL cholesterol)
Review medications with a clinician if HDL is low (options may include treatment of underlying causes; do not start/stop meds without medical advice)
Get enough sleep and manage stress (aim for consistent sleep schedule; use stress-reduction practices)