Cholesterol is an illustration of the idea that the excess of a good thing can lead to harm. For, as vital as this waxy substance is to your body's normal function, most scientists associate high blood cholesterol with heart disease and stroke risk. Among the different types of cholesterol, however, HDL stands out as an exception. Indeed, the American Heart Association lends it heart-protective virtues. A combination of medications, lifestyle and dietary measures can help boost your HDL count. (References 2 and 3)
The Good and the Bad
Cholesterol circulates in your bloodstream in association with carrier molecules known as lipoproteins. The most common of these molecules are high-density lipoproteins and low-density lipoproteins, also known as HDL and LDL, respectively. HDL is usually referred to as "good cholesterol," because it essentially rids your blood of excess cholesterol, taking it back to the liver for disposal. In contrast, LDL, or "bad cholesterol," carries cholesterol from the liver to various organs. Excess LDL cholesterol tends to form plaques that may narrow your arteries enough to interrupt blood flow and lead to heart disease, indicates MayoClinic.com.
Healthy Values
Generally speaking, the higher your HDL values, the better. According to the American Heart Association, an HDL count above 60 mg/dL protects your heart against disease. In contrast, heart disease risk increases with HDL levels below 40 mg/dL for men and 50 mg/dL for women. Because LDL and HDl essentially have opposite effects, it's important to simultaneously seek to control or lower your LDL values as you pursue higher HDL cholesterol levels. For an adult, a normal LDL value is 100 mg/dL or lower.
Medications
If you have high blood cholesterol, particularly high LDL, you may already take prescription medications. According to MayoClinic.com, some LDL-lowering medications can also boost HDL levels. These include niacin, fibrates and statins. Also known as Niaspan, niacin is usually considered the best medication to raise HDL. Examples of fibrates include Lofibra, Tricor and Lopid. Lipitor, Crestor and Zocor belong to the statin drug class.
Dietary Changes
As a general rule, fats should represent only 25 to 35 percent of your daily caloric intake. However, MayoClinic.com recommends avoiding foods that contain saturated and trans fats, because they increase LDL cholesterol. To raise HDL levels, opt for the monounsaturated and polyunsaturated fats in olive, peanut and canola oils. Other foods that can help boost your HDL cholesterol include: whole grains; nuts; plant sterols, such as those found in Promise activ or Benecol; and omega-3 fatty acids, found in flaxseed, flaxseed oil and such fatty fish as salmon and sardines.
Lifestyle Changes
If you smoke, quitting could raise your HDL cholesterol by as much as 10 percent, according to MayoClinic.com. If you have excess weight, every 6 lbs. you shed may raise your HDL level by 1 mg/dL. Regarding physical activity, the recommendation is a minimum of 30 minutes of brisk aerobic activity, five times a week. Even simple activities, such as walking, running, cycling, swimming or raking leaves, can help you achieve your HDL goals. The AHA also associates the moderate use of alcohol with a small increase in HDL cholesterol.
Warning
If you already drink, the AHA recommends that you limit your consumption to one or two drinks per day. To keep things in perspective, one drink amounts to a 12-oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 ounce of 100-proof spirits. Beyond that, the dangers of alcohol consumption outweigh the potential HDL-related benefits you might derive. More importantly, if you do not currently drink, do not start drinking just to raise your HDL.
References
- "Lippincott's Illustrated Reviews: Biochemistry"; Pamela Champe, Ph.D. et al.; 2005
- American Heart Association: Cholesterol Levels
- MayoClinic.com: HDL Cholesterol
- American Heart Association: Alcohol, Wine and Cardiovascular Disease
