Unlike LDL cholesterol, the so-called bad cholesterol, you need high amounts of HDL cholesterol to maintain your health. HDL cholesterol, or high-density lipoprotein, removes plaque buildup from the walls of your arteries and keeps your LDL cholesterol levels from rising to unhealthy amounts. You can take steps to understand your HDL cholesterol levels and make healthy changes to increase those levels.
Benefits
Healthy levels of HDL cholesterol are beneficial; HDL cholesterol helps keep your bad, LDL cholesterol at low levels. These lower levels of LDL cholesterol contribute to an overall lower total cholesterol level, a healthy cholesterol ratio and reduced risk of heart disease and stroke.
Also, healthy levels of HDL cholesterol have been associated with a reduced cancer risk. According to the findings reported by Dr. Richard Karas, executive director of the Tufts Medical Center Molecular Cardiology Research Institute and cited on the Bloomberg Business Week website, by raising your HDL cholesterol levels by 10 milligrams per deciliter, or mg/dL you can lower your risk of cancer by as much as 36 percent. The reason for this link is not fully understood, but it is thought to be related to the healthier lifestyle people with higher HDL cholesterol levels tend to lead.
Healthy Levels
Having an HDL cholesterol level of 60 mg/dL and above is considered healthy; a reading below 40 mg/dL increases your risk for heart disease, according to the Harvard Medical School Family Health Guide.
Also, the ratio of your HDL cholesterol to your LDL cholesterol is an important aspect of your cholesterol levels to review. The lower your ratio is, the healthier your cholesterol. To determine your ratio, you take your LDL cholesterol levels and divide them by your HDL cholesterol levels. A healthy cholesterol ratio is around 3; higher levels progressively increase your risk of heart disease.
Raising Your Level
Changes to your diet and lifestyle can help you achieve healthy LDL cholesterol levels. Cigarette smoking considerably lowers your HDL cholesterol. Therefore, to increase your HDL levels, quit smoking. Including even small amounts of trans fats in your diet can lower you HDL cholesterol levels. Avoid trans fats to increase your HDL cholesterol to healthy levels.
Also, achieving and maintaining a healthy weight can contribute to healthy HDL cholesterol levels. Eating a low-calorie, nutritionally-dense diet and getting at least 30 minutes of exercise most days will help you reach healthy HDL cholesterol levels.
Medications
Many cholesterol-related medications focus on achieving lower LDL cholesterol levels and do not affect your HDL cholesterol levels, but there is a common medication that is specific to HDL cholesterol levels. Niacin, a B vitamin that naturally occurs in many common foods, can also be taken in the form of a prescription medication or over-the-counter medication to raise your HDL cholesterol levels.
Discuss the use of niacin with your doctor before you begin taking it because the high doses in medication can have side effects. If you doctor decides niacin is appropriate for you it may have a considerable affect on your HDL cholesterol levels. According to the MayoClinic.com, niacin has been shown to raise low HDL cholesterol levels by as much as 15 to 35 percent.
References
- MayoClinic.com; Niacin to Boost Your HDL, 'Good' Cholesterol; June 6, 2009
- Bloomberg Business Week; 'Good' HDL Cholesterol Now Tied to Lower Cancer Risk; Ed Edelson; June 14, 2010
- The Harvard Medical School Family Health Guide; Making Sense of Cholesterol Tests; Feb. 2005
- Johns Hopkins Health Alerts; Taking HDL Cholesterol Seriously; April 16, 2010
