Macro partitioning

Replacing carbohydrates or saturated fats with monounsaturated fatty acids (MUFA) significantly increases HDL-cholesterol and decreases triacylglycerols in healthy subjects.

To improve your HDL cholesterol and lower triglycerides, consider replacing some carbohydrates or saturated fats in your diet with monounsaturated fats (like olive oil, avocados, or nuts). Ensure you keep your total calorie intake the same (isoenergetic) so you aren't just adding fat on top of your current diet.