Cholesterol--you may be familiar with it. That fatty, waxy, thick substance that globs up in your arteries and increases your risk of having a heart attack or a stroke. but actually, cholesterol isn't all bad--some cholesterol is actually good for you and can improve your health. LDL cholesterol is known as "bad" cholesterol, and is the type that you want to keep low. But the body also produces HDL cholesterol, or the "good cholesterol," which has a protective effect on the body. That is one cholesterol number that you want to see high, not low.
High HDL Cholesterol
High-density lipoprotein, or HDL, cholesterol can actually help reduce your risk of having a heart attack or developing heart disease--as long as it is high. You want your HDL cholesterol levels to be at least 40 milligrams per deciliter (mg/dL) or higher, according to the American Heart Association.
Low HDL Cholesterol
If your HDL cholesterol is too low, it actually increases your risk of heart disease and heart attack. Blood levels of HDL cholesterol that are less than 40 mg/dL are considered low and a risk factor for heart disease, says the American Heart Association.
How HDL Cholesterol Works
It is thought that the good cholesterol, HDL, actually helps the body to process bad cholesterol by pulling it out of the arteries. HDL cholesterol carries LDL cholesterol to the liver, where it can be processed and excreted from the body. In this process, it reduces bad cholesterol buildup in the arteries, reducing the risk of heart disease.
Knowing Your Levels
A blood test can measure your total cholesterol levels, as well as your triglycerides (another bad blood fat) and your LDL and HDL cholesterol. For better health and a lower risk of heart disease, you want your triglycerides and your LDL cholesterol levels low--less than 100 mg/dL for LDL cholesterol and less than 150 mg/dL for triglycerides.
Raising HDL Cholesterol
If you're a smoker, overweight or don't get any exercise, your HDL cholesterol levels are likely to be low. Change your lifestyle habits to boost HDL cholesterol levels and reduce your risk of heart disease. Start exercising, maintain a healthy body weight and quit smoking--and, limit your alcohol intake. It's also important to be choosier about the fats in your diet--there are actually healthy fats that can increase your HDL cholesterol. Opt for foods that contain monounsaturated and polyunsaturated fats, says the Mayo Clinic. Add fish, nuts and olive oil to your diet, and try to increase your intake of Omega-3 fatty acids.
