How can vegans raise HDL?

November 24, 2025 •

4 min read

According to the Mayo Clinic, lifestyle changes are an effective way to increase 'good' HDL cholesterol and lower the risk of heart disease. Vegans can optimize their heart health by strategically incorporating specific plant-based foods and habits to raise HDL levels effectively.

Quick Summary

This article outlines vegan-friendly dietary strategies and lifestyle adjustments to boost HDL cholesterol. It covers incorporating healthy fats, soluble fiber, and specific whole foods while emphasizing the importance of exercise.

Key Points

Embrace Healthy Fats: Prioritize plant-based monounsaturated and polyunsaturated fats from foods like olive oil, avocados, nuts, and seeds to help raise HDL cholesterol.
Increase Soluble Fiber: Boost soluble fiber intake with oats, barley, beans, and fruits to lower 'bad' LDL cholesterol, thereby improving the HDL-to-LDL ratio.
Focus on Whole Foods: Avoid relying on highly processed vegan alternatives that can be high in saturated fats, such as coconut or palm oil, which may negatively impact cholesterol levels.
Exercise Regularly: Engage in a mix of aerobic activity, HIIT, and strength training to increase HDL cholesterol levels effectively.
Manage Weight and Lifestyle: Maintain a healthy weight, particularly around the abdomen, and avoid smoking to support optimal HDL production and cardiovascular health.
Incorporate Antioxidants: Include antioxidant-rich foods like berries and dark cocoa to protect against LDL oxidation and improve heart health.

The Vegan Approach to Boosting Good Cholesterol

While vegan diets are often associated with lower overall cholesterol, including lower LDL (the 'bad' cholesterol), some studies show that low-fat plant-based diets can also lead to lower HDL levels. This is not a cause for alarm, as a holistic heart-healthy approach is more important than focusing solely on a single metric. For vegans, the key is to adopt a whole-food, plant-based diet that is rich in the right nutrients and healthy fats, rather than relying on highly processed vegan alternatives that can contain unhealthy fats like coconut or palm oil.

Fueling Your Body with Healthy Fats

Healthy unsaturated fats are crucial for boosting HDL cholesterol. Unlike saturated fats, which should be minimized, these fats actively support heart health.

Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants called polyphenols, which can increase HDL levels and improve its function. It's a staple in heart-healthy diets and is ideal for cooking and salad dressings.
Avocado: This creamy fruit is packed with monounsaturated fats and fiber, a nutrient combination that helps lower LDL and boost HDL. Studies have shown that adding an avocado a day to a moderate-fat diet can improve lipid profiles.
Nuts and Seeds: Walnuts, almonds, pistachios, and Brazil nuts contain monounsaturated and polyunsaturated fats, fiber, and plant sterols that improve cholesterol balance. Walnuts and seeds like flax and chia are also excellent plant-based sources of omega-3 fatty acids, which have anti-inflammatory benefits. For flaxseed, it is important to consume it ground for optimal absorption.

The Power of Soluble Fiber

Soluble fiber is a type of fiber that dissolves in water to form a gel-like substance in your digestive system. It can bind to cholesterol and help remove it from the body, primarily lowering LDL cholesterol and improving the overall HDL-to-LDL ratio.

Oats and Barley: Both contain beta-glucans, a soluble fiber especially effective at reducing cholesterol absorption. A daily bowl of oatmeal is a simple way to increase intake.
Legumes: Beans, lentils, and peas are high in soluble fiber and take longer to digest, which is great for heart health. Eating just half a cup daily has been shown to improve the LDL-to-HDL ratio.
Fruits and Vegetables: Pectin-rich fruits like apples, strawberries, and grapes, as well as vegetables like eggplant and okra, are good sources of soluble fiber and can contribute to better cholesterol levels.

Antioxidants and Soy for Cardiovascular Support

Beyond fats and fiber, other plant-based compounds can offer additional heart-protective benefits.

Anthocyanin-Rich Produce: Foods with a dark purple or blue hue, such as blueberries, blackberries, and eggplant, contain anthocyanins. These antioxidants can help increase HDL and protect blood vessels.
Soy Products: Including minimally processed soy foods like tofu, tempeh, and edamame in your diet can help lower LDL cholesterol and improve overall lipid profiles.
Dark Chocolate and Cocoa: In moderation, high-quality dark chocolate (75%+ cocoa) contains antioxidants that can prevent LDL oxidation and improve the HDL-to-LDL ratio.

Beyond Diet: Lifestyle Factors for Higher HDL

Diet is a major component, but a holistic strategy for raising HDL includes several important lifestyle modifications.

Regular Exercise

Consistent physical activity is one of the most effective ways to increase HDL cholesterol. A combination of aerobic and resistance training provides the most benefit.

Aerobic Exercise: Aim for at least 150 minutes of moderate-intensity activity per week, such as brisk walking, cycling, or swimming.
High-Intensity Interval Training (HIIT): This type of exercise has been shown to be particularly effective at boosting HDL levels.
Strength Training: Incorporating resistance training on at least two days a week also helps improve cholesterol health.

Maintain a Healthy Weight

Losing excess body weight, particularly fat concentrated around the abdomen, can increase HDL levels. Even a modest weight loss of 5-10% can make a significant difference.

Avoid Smoking and Limit Alcohol

Smoking has a direct negative impact on HDL, actively suppressing its levels. For those who choose to drink, moderate alcohol consumption has been linked to higher HDL, but excessive intake is detrimental. Health organizations generally recommend limiting or avoiding alcohol for overall health.

Comparison of Vegan Fat Sources for Boosting HDL


Fat Source	Primary Fat Type	Omega-3s	Fiber	Recommended Use
Walnuts	Polyunsaturated	Yes (ALA)	Yes	Snacks, salads, oatmeal
Extra Virgin Olive Oil	Monounsaturated	No	No	Cooking, dressings
Avocado	Monounsaturated	No	Yes	Guacamole, salads, toasts
Chia Seeds	Polyunsaturated	Yes (ALA)	Yes	Puddings, smoothies, toppings
Coconut Oil	Saturated	No	No	Use sparingly, high in saturated fat

Conclusion

While a vegan diet naturally eliminates dietary cholesterol, it does not automatically guarantee high HDL levels. By focusing on a whole-food, plant-based diet rich in monounsaturated fats, polyunsaturated fats (especially omega-3s), soluble fiber, and antioxidants, vegans can proactively support their HDL cholesterol. Combined with consistent exercise, weight management, and avoiding smoking, these strategies provide a powerful, comprehensive approach to cardiovascular health.

For more information on heart-healthy eating, consult the American Heart Association (AHA).

Frequently Asked Questions

A vegan diet can be associated with lower total and LDL cholesterol. Some low-fat vegan diets have also been observed to lower HDL, which is why focusing on healthy plant-based fats is so important for vegans.

Excellent vegan sources of healthy fats for HDL include extra virgin olive oil, avocados, nuts like walnuts and almonds, and seeds such as chia and flaxseed.

While some studies show coconut oil can raise HDL, it is also high in saturated fat and can raise LDL cholesterol. It's best to use it sparingly and prioritize other unsaturated fat sources.

A combination of moderate to high-intensity aerobic exercise, such as brisk walking, jogging, or cycling, and strength training offers the best results for boosting HDL.

Yes. Highly processed vegan junk foods can be high in unhealthy saturated fats, sugar, and refined carbohydrates, which can negatively affect HDL levels just like non-vegan processed foods.

Nuts are rich in heart-healthy monounsaturated and polyunsaturated fats, fiber, and plant sterols. This combination helps improve the overall cholesterol profile by balancing LDL and HDL.

Yes, losing excess weight, especially abdominal fat, is a very effective way to increase HDL cholesterol levels. Even a small amount of weight loss can make a difference.