Having a low HDL, or good cholesterol, is a tough problem to have. HDL cholesterol carries cholesterol away from the arteries, clearing out the blockages that can lead to a heart attack or stroke. Low HDL is only one risk factor for a heart attack, but it’s the only one for which no medicine exists. We can lower your bad cholesterol, reduce inflammation, or lower your blood sugars with pills but when it comes to HDL you’re on your own.

Luckily, you can boost your HDL in only a few weeks with just a few simple tricks. It is reasonable to expect that you can increase your HDL by 50% or more once you are doing the right things. Why does it matter? Raising your HDL from below 40 to above 40 can reduce your risk of a heart attack by up to x%.

Here are four ways to boost your good cholesterol:

1) Go on a Paleo Diet. Eliminating grains and excess carbs in the American diet corrects the metabolic imbalance that predisposes to low HDL.

2) Increase your intake of healthy fats. Monounsaturated and saturated fats will increase your HDL. Get your healthy fats from coconut oil, olive oil, avocado oil, and even pastured (grass-fed) dairy. Every meal that you shift from processed grains to healthy fats will push your HDL up more and more.

3) Have a moderate amount of alcohol. Any alcohol will help increase your HDL. One drink a day for women and 1-2 per day for men is enough to make a difference. Stay away from beer and sugary mixed drinks in favor of spirits and wine.

4) Up the intensity of your exercise. Forget long walks in the park or spacing out on the elliptical. Push yourself to max effort in your workouts. Use a moderate to heavy resistance and push to 80% or more of your estimated max heart rate for 12-15 minute sprints. If you’d like to learn more about ClubRX’s approach to high intensity training, view this page or try a free week.

This combination is a sure bet to boost your good cholesterol. You’ll certainly get directional improvement and if you put in your best effort you can see a 50% boost based on our member results. This means that if your HDL is 35 to start with, in just 90 days you may be at 45-50, taking you from high risk to low risk in the blink of an eye.

Don’t believe it? Give it a try. Post your results as a comment to this blog and get a free ClubRX t-shirt.

I’m betting on you!