When you think cholesterol, you need to think beyond the bad guy, LDL. This type increases your risk of heart disease; it is the type many focus on, fretting about how to reduce it. Another type of cholesterol exists that is equally as important--HDL cholesterol. This is your good cholesterol, the type that reduces your risk of heart disease when its levels are high enough. When levels are too low, however, your risk of heart disease increases.
Obesity
Being overweight increases your LDL and decreases your HDL. MayoClinic.com explains that losing even 5 to 10 lbs. makes a difference when trying to decrease your LDL cholesterol, and adds that for every 6 lbs. you lose, you can increase your HDL by 1 mg/dL. How you choose to lose weight is up to you. Speak with a registered dietitian to devise an eating plan specific for your needs, join a weight loss support group, opt for home delivery of pre-packaged meals or make small changes on your own.
Fat Consumption
Diets high in saturated fat are detrimental to both HDL and LDL cholesterol. Primary sources of saturated fats are animal products since animals produce their own cholesterol, just as we do. Avoid red meat as much as possible. The marbling--or white fat throughout the meat--tends to make your LDL levels skyrocket. Replace steaks and burgers with white-meat poultry or fish. If you must have that rib-eye, choose the leanest cut you can find. Replace egg yolks with egg whites or egg substitutes, and whole-fat dairy with non-fat. Remember, saturated fats should comprise no more than 10 percent of your total daily calories, according to MayoClinic.com.
Lack of Physical Activity
Physical activity, particularly aerobic activity, strengthens your heart while improving your cholesterol. If you have been living a sedentary lifestyle, you can improve your HDL levels approximately 5 percent within two months if you exercise regularly. Begin with 30 minutes a day of brisk walking. This has the least impact on your joints and muscles. If necessary, break the 30 minutes down into three 10-minute intervals. As you become stronger, increase your time. Aim for 45 to 60 minutes a day. Find a walking buddy, or choose another activity you enjoy to keep you motivated.
Familial Hypercholesterolemia
Familial hypercholesterolemia is a condition 1 in 500 people suffer from, according to Netdoctor. It is a genetic condition resulting from a lack of receptors that remove cholesterol from your blood. Rather than high cholesterol building up over a period of time, cholesterol is high from birth, increasing your risk of heart disease and hardening of the arteries at a young age. Children with one parent who have this condition have a 50 percent of risk of developing it as well. Treatment of familial hypercholesterolemia mirrors the treatment for people who do not have this condition--a diet low in fat and cholesterol, exercise and no smoking.
Smoking
Smoking tends to affect HDL levels more than LDL, although tobacco use damages the walls of your arteries, increasing your risk of heart disease. As MayoClinic.com points out, smoking decreases your HDL cholesterol as much as 10 percent. Over-the-counter and prescription smoking cessation products are available if you are unable to quit on your own. Speak with your doctor, discuss your options and determine the best product for you.
