According to scientific journal articles I've read, the only ways to raise HDL cholesterol, aside from drugs, are losing weight and regular aerobic exercise at about 75% of maximum heart rate. Other that the aerobic exercise component of strength training, has anyone run across any scientific studies showing that strength training has any effect on HDL?The influence of resistance training on patients with metabolic syndrome--significance of changes in muscle fiber size and muscle fiber distribution. J Strength Cond Res. 2011 Sep;25(9):2598-604. doi: 10.1519/JSC.0b013e318201bf67.
"...2 sessions of moderate intensity resistance training per week can enhance the fasting HDL cholesterol in middle-aged subjects."
Saturated Fat Increase HDL
Saturated fat increases HDL. Thus, increasing the amount of saturated fat in your diet will help.
The Seven Countries Study
Saturated fats bad rap comes from Ancel Keys' Seven Countries Study back in the late 1950s.
Key's researched 21 countries. Only 7 countries supported his premise that saturated fat was caused cardiovacular problems.
So, Keys threw the research on 15 countries out because they didn't support his theory. That is fraud, not science.
Thus, the "Saturated Fat" myth continues.
Pure White and Deadly
John Yudkin (physiologist/nutritionist) published his research that sugar created more cardiovascular problems in 1972, about 43 years ago.
However, the general public is still clueless.
Two Types of Saturated Fat
1) Particle A is the good kind.
2) Particle B is the bad kind.
Saturated fat increases Particle A, the good LDL.
Which Kind of LDL Do I Have?
Physician can test for it.
However, a regular blood profile will tell you which you have it.
High HDL combined with Low Triglyceride tell you have more good Particle A LDL.
Low HDL and High Triglycerides tell you that you have more bad Particle B LDL.
As Dr. Robert Lustig said, "Low HDL and High Triglycerides mean that you are a heart attack waiting to happen. It not "IF" but "When".
High Sugar Intake
1) Increased Triglyceride...a bad thing.
2) Increases Particle B LDL...a bad thing.
Top 8 Reasons Not to Fear Saturated Fats
http://authoritynutrition.com/top-8-rea ... ated-fats/
There is plenty of research on this. The article above is one of one.
You're Blood Profile
It hard for anyone to provide you with more specific information without knowing what your present Blood Profile is.