Dietary changes for low HDL cholesterol levels


  • Weight loss. Even as little as 2-5 kg weight loss already starts to improve raised blood cholesterol levels.
  • Reduce total carbohydrate intake especially refined carbohydrates like white bread, white rice, pastries, biscuits, etc.
  • Replace refined carbohydrates with healthy fats like mono- and polyunsaturated fats such as avocado, olive oil, nuts and seeds. Choose carbohydrates that have a lower glycaemic index and are higher in fibre.
  • Only consume alcohol in moderation, if at all. 
  • Limit added sugars such as sweets, chocolates, sweetened soft drinks, fruit juices, flavoured water and sweetened dairy products.