What Causes My HDL Cholesterol Levels to Be Low?

There are many reasons why your HDL cholesterol levels may be low, including:

  • Tangier disease: This genetic condition causes your HDL cholesterol levels to be too low.
  • Familial combined hyperlipidemia: This genetic condition causes your HDL cholesterol levels to be too low and your LDL cholesterol levels to be too high.
  • ApoA1 deficiency: People with this genetic condition do not have enough Apolipoprotein A1. This is a major component of HDL.
  • Metabolic syndrome: This is a combination of heart disease risk factors that include lower-than-normal HDL levels.
  • Body mass index (BMI) greater than 25 (overweight/obese): Weight gain can lower your HDL levels.
  • Smoking or using tobacco: Tobacco contains nicotine, which lowers your HDL levels. All tobacco products, including e-cigarettes, have this harmful effect.
  • Insulin resistance: Excess fat can make it harder for your body’s insulin to control blood sugar. This can lead to low HDL levels.
  • Medications you take: Certain medications, such as beta blockers, certain hormones, or some diuretics, can lower your HDL cholesterol levels.

How to increase your HDL levels?

In the case of low HDL cholesterol levels, it is important to help increase these to strengthen cardiovascular health.

Here we have listed foods that you can eat more of to raise your “good” cholesterol levels:

  • Olive oil: Olive oil, especially extra virgin olive oil, is rich in polyphenols that not only increase HDL levels but also improve its function. Use olive oil instead of butter when cooking, in salad dressings or as a dip for bread.
  • Fatty fish: Fatty fish such as sardines, mackerel and salmon are rich in omega-3 fatty acids. These fatty acids can increase the size of your HDL particles and thus improve cholesterol transport in the body. Aim to eat different kinds of fish at least two to three times a week.
  • Oatmeal: Oatmeal contains soluble fiber that can help lower LDL cholesterol without affecting HDL levels. For an even healthier breakfast, add cinnamon and walnuts to your oatmeal.
  • Antioxidant-rich foods: Fruits and vegetables such as berries, beets, kale and red peppers are full of antioxidants that protect cells from damage and can increase HDL levels in relation to triglycerides. Why not try making smoothies with these ingredients for a nutritious start to the day?
  • Avocado: Avocado is rich in monounsaturated fats that can improve HDL levels. Add avocados to your salads, on sandwiches or make a guacamole as a side dish for dinner.
  • Nuts: Nuts such as almonds, walnuts, and pistachios contain healthy fats and fiber that can increase HDL cholesterol. A small snack of nuts every day can make a big difference.
  • Soy products: Soy products such as soy milk, tofu and edamame can increase HDL levels while helping to lower LDL cholesterol. Try to include more soy-based foods regularly in your diet.
Cholesterol Strategy