Cholesterol can be a tricky thing – some types are bad for you, and some types are good.

High-density lipoproteins, or HDL, are a type of cholesterol that is known as the “good” kind, as they help to remove excess cholesterol from the bloodstream. Studies have shown that increasing your HDL levels can help to reduce your risk of heart disease and stroke. Here are 30 ways to boost your HDL cholesterol:.

1. Exercise regularly

One of the most effective ways to boost your HDL cholesterol is through regular exercise. Exercise can help to increase your levels of HDL cholesterol by up to 20%. Aim to exercise for at least 30 minutes a day, five days a week, to see the benefits.

2. Choose healthy fats

Another way to raise your HDL cholesterol is to switch to healthy fats, such as those found in nuts, seeds and avocado. These unsaturated fats can help to improve your overall cholesterol profile, including your ratio of HDL to LDL cholesterol.

3. Eat plenty of soluble fiber

Soluble fiber can help to lower your LDL cholesterol levels, while also increasing your HDL cholesterol. Good sources of soluble fiber include oats, beans, fruits and vegetables.

4. Quit smoking

Smoking can have a detrimental effect on your cholesterol levels, with smokers tending to have lower levels of HDL cholesterol. Quitting smoking can help to improve your cholesterol profile and reduce your risk of heart disease.

5. Limit alcohol consumption

While moderate alcohol consumption can actually help to increase your HDL cholesterol, excessive alcohol consumption can have the opposite effect.

Try to limit your alcohol consumption to no more than one drink per day for women, and no more than two drinks per day for men.

6. Lose weight

Being overweight or obese can have a negative effect on your cholesterol levels, with excess body fat potentially leading to lower levels of HDL cholesterol.

Losing weight through a healthy diet and regular exercise can help to improve your cholesterol profile, including your levels of HDL cholesterol.

7. Drink green tea

Green tea contains antioxidants known as catechins that have been shown to increase HDL cholesterol levels. Aim to drink at least two cups of green tea per day for optimal benefits.

8. Try supplements

Supplements such as fish oil, niacin and psyllium can help to increase your HDL cholesterol levels.

However, it’s important to speak with your doctor before taking any supplements, as they may interact with other medications or have unwanted side effects.

9. Get enough sleep

Getting enough sleep each night can help to improve your overall health, including your cholesterol levels. Studies have shown that not getting enough sleep can have a negative effect on your HDL cholesterol levels.

10. Reduce stress

Stress can have a negative impact on your cholesterol levels, with chronic stress potentially leading to lower levels of HDL cholesterol. Try to find ways to manage your stress, such as meditation, deep breathing or yoga.

11. Eat more fatty fish

Fatty fish such as salmon, mackerel and sardines are high in omega-3 fatty acids, which can help to increase your HDL cholesterol levels. Aim to eat fatty fish at least twice a week for optimal benefits.

12. Cut back on sugar

Too much sugar in your diet can have a negative effect on your cholesterol levels, with excess sugar consumption potentially leading to lower levels of HDL cholesterol.

Try to cut back on sugary drinks and snacks, and choose healthier alternatives such as fruit.

13. Eat more plant-based foods

A diet that is rich in plant-based foods such as fruits, vegetables, legumes and whole grains can help to improve your cholesterol profile, including your levels of HDL cholesterol. Aim to eat a variety of plant-based foods each day.

14. Choose whole grain carbs

Choosing whole grain carbs such as brown rice, quinoa and whole wheat bread can help to improve your overall cholesterol profile, including your levels of HDL cholesterol. Aim to choose whole grain carbs over refined carbs whenever possible.

15. Don’t skip meals

Skipping meals or going too long without eating can have a negative effect on your cholesterol levels. Aim to eat three meals a day, as well as snacks if needed.

16. Limit saturated fat intake

While some fats are good for you, saturated fat can have a negative effect on your cholesterol levels, with excess saturated fat consumption potentially leading to lower levels of HDL cholesterol.

Try to limit your intake of saturated fat by choosing lean meat and low-fat dairy products.

17. Consume moderate amounts of caffeine

Consuming moderate amounts of caffeine can help to increase your HDL cholesterol levels. Studies have shown that drinking two to three cups of coffee per day can have a positive effect on your cholesterol levels.

18. Cook with olive oil

Olive oil is high in heart-healthy monounsaturated fats, which can help to improve your cholesterol profile, including your levels of HDL cholesterol. Try to use olive oil when cooking instead of other types of oil or butter.

19. Choose lean protein sources

Choosing lean protein sources such as chicken, fish and tofu instead of high-fat meats can help to improve your cholesterol profile, including your levels of HDL cholesterol.

20. Watch your portion sizes

Eating too much food can lead to excess body fat and potentially lower levels of HDL cholesterol. Use portion control and eat until you are full, rather than overeating.

21. Eat dark chocolate

Dark chocolate contains antioxidants known as flavonoids that can help to increase your HDL cholesterol levels. Aim to eat dark chocolate that is at least 70% cocoa for optimal benefits.

22. Reduce your intake of trans fats

Trans fats can have a negative effect on your cholesterol levels, with excess consumption potentially leading to lower levels of HDL cholesterol. Try to avoid foods that are high in trans fats, such as fried foods and baked goods.

23. Eat more nuts

Nuts such as almonds, walnuts and peanuts are high in healthy fats and can help to increase your HDL cholesterol levels. Aim to eat a variety of nuts each day for optimal benefits.

24. Use garlic in your cooking

Garlic contains a compound known as allicin that can help to increase your HDL cholesterol levels. Try to use garlic in your cooking whenever possible, or take a garlic supplement.

25. Avoid processed foods

Processed foods are often high in saturated fats and other unhealthy ingredients that can have a negative effect on your cholesterol levels. Try to choose whole, unprocessed foods whenever possible.

26. Eat more berries

Berries such as strawberries, raspberries and blueberries are high in antioxidants that can help to increase your HDL cholesterol levels. Aim to eat a variety of berries each day for optimal benefits.

27. Go for a daily walk

Going for a daily walk can help to increase your HDL cholesterol levels, even if it’s just a short walk around the block. Try to walk for at least 10 minutes a day, and gradually increase the time and distance.

28. Use herbs and spices

Herbs and spices such as turmeric, cinnamon and ginger can help to improve your cholesterol profile, including your levels of HDL cholesterol. Try to use herbs and spices in your cooking whenever possible.

29. Eat more beans

Beans such as chickpeas, black beans and lentils are high in soluble fiber and can help to increase your HDL cholesterol levels. Aim to eat a variety of beans each week for optimal benefits.

30. Stay hydrated

Drinking enough water each day can help to improve your overall health, including your cholesterol levels. Aim to drink at least eight glasses of water per day for optimal benefits.