Hormonal
Regular aerobic exercise increases HDL cholesterol levels and enhances Reverse Cholesterol Transport (RCT) efficiency by upregulating key receptors (ABCA1, ABCG1, SR-B1) and enzymes (LCAT, CETP).
Engage in regular aerobic exercise, such as walking or cycling. You do not need extreme intensity; even moderate activities like walking 10,000 steps three times a week can improve your HDL cholesterol and overall lipid profile. Consistency is key, and combining aerobic with resistance training may offer additional benefits.
Several benefits of regular exercise are observed in the lipid profile, being indicated as one of the best non-pharmacological strategies in the prevention and treatment of immune-metabolic disorders... exercise is indicated as treatment of several metabolic diseases because of its effective anti-inflammatory and anti-atherogenic effect.
Why this rating
The paper cites multiple human and animal studies, including meta-analyses, showing consistent positive effects on HDL and RCT markers.
Source
Reverse Cholesterol Transport: Molecular Mechanisms and the Non-medical Approach to Enhance HDL Cholesterol
Leandro R. Marques et al. · Frontiers in Physiology · 2018
DOI 10.3389/fphys.2018.00526
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