Cholesterol levels include low-density lipoprotein, known as LDL, and high-density lipoprotein, or HDL, cholesterol. Doctors sometimes call LDL the bad cholesterol because it builds up in the inner walls of the arteries to form plaque. The plaque eventually narrows the arteries and reduces blood flow to cause atherosclerosis and heart disease. HDL cholesterol, however, circulates through the bloodstream, picking up excess cholesterol and carrying it to the liver, which treats it as waste.
Effects on the Heart
HDL cholesterol makes up about one-fourth to one-third of blood cholesterol, the American Heart Association explains. High levels of LDL cholesterol increase the risk of heart disease, but high levels of HDL protect you from excess cholesterol and heart disease. Low levels of HDL also increase the risk of heart disease. Regular checkups with a doctor let you know your cholesterol levels because symptoms do not occur until the effects of heart disease begin, such as chest pain from angina. In some cases, plaque in the arteries from LDL buildup can rupture to block blood flow and lead to a heart attack or stroke.
Levels
Lowering levels of LDL cholesterol might not reduce heart disease risks for some people if HDL levels remain too low. Doctors measure cholesterol levels in milligrams of cholesterol per deciliter of blood, or mg/dL. Less than 40 mg/dL for men and less than 50 mg/dL for women puts men and women at risk for heart disease. Desirable levels measure at 60 mg/dL or higher, according to MayoClinic.com.
Physical Activity
Moderate to vigorous exercise for 30 minutes five days a week can boost HDL by 5 to 10 percent, Medical News Today reports. Aerobic exercise to improve circulation can include brisk walking, jogging, riding a bike, swimming, doing yard work and any activity that increases the heart rate. Exercise helps shed excess pounds. Losing weight increases HDL levels, especially if you are overweight or obese. Giving up smoking if you smoke may raise HDL cholesterol by up to 10 percent.
Healthy Fats
Avoiding saturated and trans fats helps lower LDL cholesterol. Replacing these fats with monounsaturated and polyunsaturated fats, which include olive, canola and peanut oils, helps raise HDL cholesterol. Fish containing Omega-3 fatty acids lower LDL and raise HDL levels. Fish rich in Omega-3 fatty acids include salmon, sardines, tuna, herring, mackerel and lake trout. Walnuts, soybeans, pumpkin seeds, flaxseeds and flaxseed oil also contain Omega-3 fatty acids.
Medication
Medications prescribed to lower LDL cholesterol also increase HDL levels if diet and exercise do not raise HDL enough. Niacin, sold in prescription form and over the counter, increases HDL cholesterol, MayoClinic.com says. Prescription fibrates, such as fenofibrate and gemfibrozil, also help increase HDL cholesterol.
