Cholesterol is a chemical in the body that is necessary for some functions, such as cellular communication, formation of the cell membrane that surrounds and protects the cell and synthesis of steroid hormones. High levels are also associated with heart and blood vessel disease. However, HDL cholesterol has some association with decreased rates of disease. It is thought that this cholesterol is transported from the tissues of the body to the liver to be metabolized. There are several ways to raise HDL cholesterol. It is best to consult with a physician or health care professional regarding exercise, diet, health conditions and treatments.
Exercise
A study in the "Archives of Internal Medicine" in 2007 examined the relationship between exercise and HDL levels. Two hours of aerobic exercise per week are required to see an increase in HDL levels. The frequency or intensity of exercise did not affect the HDL levels, but the length of exercise training did, with every 10 minutes added per session resulting in increased HDL. The study concluded that regular aerobic exercise modestly increases levels of HDL, and was more effective in people with high total cholesterol levels initially who were not significantly overweight.
Diet
Certain foods tend to increase and decrease HDL levels, according to "Understanding Normal and Clinical Nutrition," by Sharon Rady Rolfes. Saturated and trans fats can lower HDL levels and raise bad LDL cholesterol. Monounsaturated fats, such as that found in olive oil, can raise HDL levels. Some people may get increased HDL levels from one to two drinks of alcohol per day, although this is not advised for everybody; more drinks are associated with adverse health affects. Fiber also increases HDL.
Medicines
According to "Harrison's Principles of Internal Medicine," by Anthony S. Fauci, medicines such as niacin can also increase HDL levels. One of the most common effects of niacin is skin flushing. Other drugs include gemfibrozil and cholestyramine. One of the most common types of drugs given for a bad cholesterol profile are the statins, or HMG CoA reductase inhibitors; these have a stronger effect on lowering the LDL cholesterol.
References
- "Archives of Internal Medicine"; Effect of Aerobic Exercise Training on Serum Levels of High-density Lipoprotein Cholesterol: A Meta-analysis; S. Kodama et al; May 2007
- "Understanding Normal and Clinical Nutrition, 8th Edition"; Sharon Rady Rolfes; 2008
- "Harrison's Principles of Internal Medicine, 17th Edition"; Anthony S. Fauci et al; 2008
