Even good things can become harmful when present in excess. Although this statement may apply to cholesterol, it's important to distinguish the two major types of cholesterol. Indeed, the American Heart Association associates high levels of LDL cholesterol with an increased risk of heart disease and stroke. However, high HDL levels are considered favorable because of their protective effect on your heart. Fortunately, a number of simple measures can help boost your LDL count to heart-healthy levels.
Basics
Cholesterol has a very hydrophobic, or water-hating, structure. For this reason, it circulates bound to carrier molecules of various densities known as lipoproteins. LDL, or low-density lipoprotein, delivers cholesterol to your body's various tissues. The infamous heart disease-promoting plaque in your blood vessels results from excess LDL cholesterol. Thus, the reference to "bad cholesterol" generally applies to LDL cholesterol. In contrast, HDL, or high-density lipoprotein, stands out as "good cholesterol," for it essentially acts as a garbage truck that rids your bloodstream of excess cholesterol, carrying it to the liver for elimination.
HDL Values
Cholesterol test results are usually given in milligrams per deciliter of blood, or mg/dL. Your HDL count should normally exceed 40 mg/dL if you are a man and 50 mg/dL if you are a female. However, the American Heart Association estimates that both men and women start benefiting from HDL's heart-protective effects at levels above 60 mg/dL. The higher your HDL level, the better. To date, official guidelines have not reported any dangers related to high HDL values. On the contrary, below-normal HDL levels are linked with increased heart disease risk.
Risk Factors
A high HDL count may become especially important if you have one or more heart disease risk factors. These risk factors, according to the Cleveland Clinic, include: high LDL cholesterol, diabetes, atherosclerosis, cigarette smoking, high blood pressure, family history of heart disease, as well as being older than 45 for men and 55 for women. You also need to consider HDL counts in light of your full cholesterol profile. Ideally, your total cholesterol count should be lower than 200 mg/dL, and your LDL level lower than 100 mg/dL.
HDL-Boosting Lifestyle Changes
If you smoke, quitting could help boost your HDL by 10 percent, according to MayoClinic.com. Your cholesterol profile can also improve greatly with regular aerobic activity. Aim for at least 30 minutes, five times a week, of such simple activities as brisk walking, cycling, running or even raking leaves. Other helpful changes include: losing excess weight, drinking alcohol in moderation and choosing healthful fats. Saturated and trans fats tend to raise your bad cholesterol, while the mono- and poly-unsaturated fats in such vegetable oils as olive oil improve HDL levels.
Effects of Diet and Medications
A relatively simple way to improve your cholesterol profile is through your plate. As you seek to do so, include HDL-boosting foods such as: whole grains and nuts; foods with added plant sterols, such as Promise Activ and Benecol; and omega-3 fatty acids, found in fatty fish or flaxseeds. If you also have high LDL cholesterol, you may already be taking prescription medications that both lower LDL and help raise HDL. Examples include: niacin, fibrates and such statins as Lipitor and Zocor.
References
- "Lippincott's Illustrated Reviews: Biochemistry"; Pamela Champe, Ph.D., et al.; 2005
- Cleveland Clinic: Cholesterol
- MayoClinic.com: HDL Cholesterol
- The American Heart Association: Cholesterol Levels
