All cholesterol is not bad, according to the American Heart Association, as it plays many important roles in your body. Having the right amount of the right type can help you stay healthy. High-density lipoprotein, or HDL, cholesterol is known as the "good" cholesterol because it can help protect you from some heart conditions.
About HDL
According to "Exercise Physiology: Energy, Nutrition and Human Performance," HDL is produced in your liver and small intestine. HDL helps remove low-density lipoprotein, or LDL--the "bad" cholesterol--from your bloodstream and artery walls. Mayoclinic.com reports that your HDL level can be affected by your diet and exercise habits. Also, smoking and being overweight can lower your HDL level.
Recommended Level
Cholesterol is measured in milligrams per deciliter of blood. According to MayoClinic.com, men having an HDL cholesterol level below 40mg/dL are at an increased risk for heart disease. For women, an HDL count below 50mg/dL increases their risk for heart disease. For both men and women, the optimal HDL level to protect against heart disease is 60mg/dL or higher. Getting a blood test to check your cholesterol levels once every five years after age 20 is recommended by the Centers for Disease Control and Prevention, or CDC.
Risks
According to the journal "Circulation," because of increasing levels of obesity and diabetes in the United States, the number of people with low HDL is increasing. Low levels of HDL increase your risk for heart disease and stroke, even if your LDL is within a normal range. As your HDL gets lower, your risk for disease increases. By improving or maintaining high levels of HDL, you can improve your body's ability to remove LDL and promote better heart health.
Ways to Increase HDL
To increase HDL, the Harvard School of Public Health recommends aerobic exercise, such as brisk walking, cycling, swimming or running, for 30 minutes at least five days per week. It also recommends avoiding foods with trans fats and foods made from refined carbohydrates, including white-flour products. Losing weight and quitting smoking can also help boost your HDL level.
Considerations
If making changes to your diet and exercise habits are not enough to increase your HDL to recommended levels, medication may be necessary. Talk to your doctor to find out which medication can meet your specific needs. The National Heart, Lung and Blood Association recommends maintaining a healthy diet and regular exercise habits, even if you require medication to improve your HDL cholesterol.
References
- American Heart Association: About Cholesterol
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William McArdle et al; 2007
- MayoClinic.com: HDL cholesterol--How to boost your "good" cholesterol
- CDC: Cholesterol--What You can Do
- American Heart Association: The "Good Cholesterol"
- Harvard Medical School: Five tips to increase HDL cholesterol
