HDL refers to a type of lipoprotein called a high-density lipoprotein. HDL is often referred to as good cholesterol because it can help reduce your risk of developing heart disease. In order to reap the benefits of HDL, it is important to keep your blood levels of the lipoprotein within ideal ranges.
Lipoproteins
Cholesterol is transported through your body in molecules called lipoproteins. The outside layer of lipoproteins contains protein and phospholipids and the inner layer of lipoproteins holds cholesterol and other fatty substances that cannot physically dissolve in blood. These lipoproteins travel throughout your body in your lymphatic system and bloodstream, transporting cholesterol and lipids where they are needed.
High-Density Lipoprotein
Lipoproteins are classified into three types based on their ratio of cholesterol and protein. Lipoproteins that contain nearly all cholesterol and a very small amount of protein are called very low-density lipoproteins, or VLDL. Low-density lipoproteins, or LDL, contain slightly more protein than VLDL, but still large amounts of cholesterol. High-density lipoproteins, or HDL, are composed of mostly protein with very little cholesterol
HDL removes cholesterol from your blood and tissues and carries it to the liver, where it is used to make the digestive fluid, bile. The excess cholesterol brought to the liver by HDL is excreted from the body. Because HDL aids in cholesterol removal, it is considered protective against heart disease.
HDL Numbers
Unlike other forms of cholesterol, the goal for HDL is to increase your numbers. HDL levels below 40 mg/dL in men and 50 mg/dL in women are considered poor and can increase your risk of developing heart disease. HDL levels between 50 and 59 mg/dL are considered fair, although HDL levels within this range do not provide much benefit. The goal is to have HDL levels of 60 mg/dL or higher. It is beneficial to get your numbers as high as possible.
Increasing HDL
If your HDL levels are not within ideal ranges, there are a number of things you can do to help improve them. Eliminating trans fats from your diet can help increase your HDL levels. Trans fat is commonly found in fried foods, commercially baked foods and most processed foods. Regular exercise can also directly increase your HDL levels. You should aim to engage in 30 to 60 minutes of moderate exercise on most days of the week. Cigarette smoke also has a dramatic effect on your HDL levels, so quitting can increase them significantly.
Considerations
If you are at a high risk for heart disease and diet and lifestyle are not enough to raise HDL levels to ideal ranges, your doctor may recommend medications. MayoClinic.com notes that the effectiveness of these cholesterol medications varies between individuals.
References
- MayoClinic.com: High cholesterol
- American Heart Association: LDL and HDL Cholesterol: What's Bad and What's Good?
- "Nutrition and You"; Joan Salge Blake; 2008
