When it comes to cholesterol, some is considered "good" and some is considered "bad," according to Medline Plus. High-density lipoprotein cholesterol, or HDL, is considered "good" because of its ability to protect you from heart disease. Knowing your HDL cholesterol level, and improving it if necessary, can be beneficial to your health.
HDL
HDL is produced in your liver and small intestine and is made of protein and fat. It collects cholesterol on your artery walls that was left by low-density lipoprotein, or LDL, cholesterol and transports it back to your liver to be eliminated from your body, according to "Exercise Physiology: Energy, Nutrition and Athletic Performance" by William D. McArdle. Your HDL level can be affected by your exercise, dietary and smoking habits.
Benefits
When too much LDL, or "bad," cholesterol circulates in your bloodstream, it can accumulate on your artery walls. This can narrow your arteries, which may ultimately cause blockages that lead to a heart attack, stroke or other cardiovascular complications. According to the American Heart Association, a healthy level of HDL reduces your risk for heart attack and cardiovascular problems because it removes cholesterol from your artery walls, keeping blood flowing properly.
Recommendations
The National Institutes of Health recommends getting your cholesterol checked every five years, starting at age 20. Simple blood tests can check your total cholesterol, your HDL and your LDL. The optimal level for HDL is 60 mg per deciliter of blood. If your HDL is low, making changes to your exercise and dietary habits can help increase your HDL and improve your heart health.
Increasing HDL
Regular aerobic exercise, which can include brisk walking, cycling, swimming or running, is a good way to increase your HDL level, according to the Harvard Medical School. Losing weight if necessary and quitting smoking will also help you improve your HDL level. The Harvard Medical School also states avoiding trans fats, usually found in commercially prepared baked goods, highly processed foods and many fried foods, will help you increase your HDL and lower your LDL cholesterol levels.
Considerations
If you are concerned about your HDL cholesterol level and making changes to your diet and exercise habits has not improved it, your doctor may prescribe medication. Your specific condition will determine which HDL-raising medication will be right for you. According to the National Heart, Lung and Blood Institute, continuing with a healthy diet and regular exercise while on medication will be beneficial for your overall health.
References
- Medline Plus: Cholesterol Test
- "Exercise Physiology: Energy, Nutrition and Athletic Performance"; William D. McArdle, et. al.; 2007
- American Heart Association: Good vs. Bad Cholesterol
- Medline Plus: HDL Test
- Harvard Medical School: Five Tips to Increase HDL Cholesterol
- National Heart, Lung and Blood Institute: High Blood Cholesterol: What You Need To Know
