High cholesterol can cause health problems, such as heart disease, heart attack or a stroke. HDL cholesterol can help lower overall levels of cholesterol. Around 75 percent of cholesterol is made naturally in the body and 25 percent comes from the food you eat. Certain activities and lifestyle changes can help raise HDL cholesterol levels.
HDL Cholesterol Function
HDL cholesterol helps to remove LDL cholesterol from the bloodstream, according to the American Heart Association (AHA). The LDL cholesterol sticks to the walls of the blood vessels, which can cause health complications. The LDL cholesterol can narrow the blood vessels and cut off the blood flow to the heart. The HDL cholesterol goes through the bloodstream, collects the LDL cholesterol and brings it back to the liver to be processed and destroyed.
Total Cholesterol Levels
The AHA recommends you keep your total cholesterol levels below 200 mg/dL. Cholesterol levels below 200 mg/dL can help reduce your risk of having future heart problems. Any number within the range of 200 and 239 mg/dL is considered borderline high and an overall cholesterol level over 240 mg/dL is considered high. High levels of cholesterol doubles your risk of heart disease.
HDL Cholesterol Levels
The AHA recommends that your HDL cholesterol levels should be above 60 mg/dL. HDL cholesterol levels below 50 mg/dL for women and 40 mg/dL for men is considered a low level of HDL cholesterol. Low levels of HDL cholesterol increase your risk of heart disease. HDL cholesterol accounts for about one-fourth to one-third of the cholesterol in your body.
Increase HDL Cholesterol
MayoClinic.com recommends you lose any extra weight you may have to increase your HDL cholesterol. Losing around 6 lbs. can increase your HDL cholesterol level by 1 mg/dL. Exercising for at least 30 minutes a day five times a week is also recommended. Regular physical exercise over the course of a few months can increase HDL cholesterol levels by as much as 5 percent. Exercise will also lower your overall cholesterol increase the ratio of HDL cholesterol to overall cholesterol.
Considerations
MayoClinic.com also recommends you quit smoking. Quitting smoking can increase your HDL cholesterol by as much as 10 percent, and reduce your risk of many other health problems. Have regular checkups with your doctor or health-care provider to see if you are within your target cholesterol range. Speak with a doctor about getting a special medication to help manage your cholesterol if you have a family history of high cholesterol.
