Hello there, I'm Stella Metsovas, and today we're going to talk about the best methods to increase your HDL levels. HDL stands for high-density lipoproteins, and what that means is HDL contains the highest proportion of protein to cholesterol. It's filled with apollo proteins APL one and two, both are very important markers of lipid metabolism. Once the cholesterol is converted by an enzyme in the blood called lecithin cholesterol acyltransferase, it then becomes delivered to the liver and broken down into bile acids. So how do we naturally boost your HDL levels you ask? Number one, keeping your triglycerides low by making sure you maintain as close to an ancestral Mediterranean diet I often talk about. You know, those foods that are unprocessed, think of foods that were being served on tables back in the good old days, porridge, fish, stews, eggs, barley, seasonal fruit and vegetables. Number two, stay away from sugars. They totally deficit your hormones by increasing insulin levels. Even healthy designer sugars should be kept at bay. Number three, lose weight and build lean muscle tissue. According to the Mayo Clinic, for every six pounds you lose, your HDL may increase by one milligram. Number four, keep your fats healthy by consuming extra virgin olive oil, nuts, seeds, grass fed butter, and omega 3s. Stay far away from fried foods and processed fats. And number five, make sure you're getting early morning or late afternoon sunlight for vitamin D, or supplement with a quality tested fish oil.