Exercise regularly (at least 150 minutes/week of moderate aerobic activity or 75 minutes/week vigorous activity)
Add resistance training 2–3 days/week
If you smoke, quit
Limit alcohol intake (only if you currently drink; avoid starting for the sole purpose of raising HDL)
Maintain a healthy weight; reduce excess body fat, especially around the waist
Follow a heart-healthy diet:
Choose unsaturated fats (olive oil, nuts, seeds, avocados)
Eat fatty fish (salmon, sardines, mackerel) 2 times/week
Increase soluble fiber (beans, lentils, oats, barley, fruits, vegetables)
Replace refined grains and added sugars with whole grains and minimally processed foods
Use lean proteins (fish, poultry, legumes)
Choose healthier carbohydrates (whole grains, legumes, non-starchy vegetables)
Reduce trans fats and minimize saturated fat (avoid partially hydrogenated oils; limit butter, high-fat dairy, fatty meats)
Manage blood sugar and insulin resistance (especially if you have prediabetes or type 2 diabetes)
Control triglycerides (often by reducing added sugars and refined carbs, and increasing physical activity)
Treat underlying conditions with a clinician (thyroid disease, certain genetic lipid disorders)
Review medications with a clinician if HDL is low (some drugs can affect lipids)
Aim for regular sleep and stress management as part of overall cardiovascular health