According to the National Institutes for Health (NIH), high-density lipoprotein (HDL) functions to transport fats, or lipids, to parts of the body by way of the blood stream. Therefore, HDL is often referred to as "good" cholesterol. Higher levels of HDL provide a protective factor against heart disease risk. The American Heart Association (AHA) indicates that greater risk is present for HDL levels of less than 40 mg/dL for men and less than 50 mg/dL for women. The organization lists three natural ways that you can raise HDL levels and decrease the risk for heart disease.
Exercise
Regular physical activity can significantly raise HDL levels. The AHA recommends 30 to 60 minutes of physical activity most days of the week. The activity should be moderate to vigorous in nature and this can be measured using a talk test. According to the Centers for Disease Control and Prevention, when engaging in moderate intensity activity you can talk, but not sing. When engaging in vigorous activity you can only say a few words before needing to take a breath. Recommended activities include brisk walking, jogging, hiking, biking and sports, such as soccer. However, benefits can be seen with less intense activities, such as gardening, housework and leisure walking. The type of activity you choose should be based on your current fitness level and health status. Your doctor can help you decide where to start.
Healthy Weight
Maintaining a healthy weight keeps HDL at a protective level so it is important to lose weight if you need to and manage your weight if it is currently in a healthy range. Classify your weight based on your Body Mass Index (BMI) which is a measure of body fat using height and weight. You can use an online tool, such as the calculator from the NIH, to determine your BMI. A normal range is 18.5 to 24.9. Engaging in regular physical activity as suggested for raising HDL will also help you to lose or maintain weight by burning calories. In addition, focus on a diet rich in fruits, vegetables, whole grains and lean protein. For each meal your plate should consist of half fruits and vegetables, such as a mixed salad, a fourth of whole grains such as quinoa, and a fourth of lean protein such as salmon. Reduce your intake of packaged-processed foods such as baked goods, fast foods such as burgers and fries, and high-sugar products such as soda. These items will make losing excess weight more difficult due to their high calorie content and low nutritional value.
Tobacco Smoke
Smoking is associated with lower HDL levels, but giving up the habit can reduce your risk for heart disease regardless of how long you have been doing it. According to the AHA, after one year of not smoking, the risk is cut in half. In addition, smoking taxes the cardiovascular system, making physical activity more difficult. This reduces your ability to gain the benefits of exercise for healthy HDL levels and weight maintenance. If you don't smoke, it is still important to reduce your exposure to secondhand smoke which is also associated with heart disease in non-smokers.
