LDL cholesterol is often the focus of treatment or included in the risk factors for heart disease, and low HDL cholesterol is overlooked; yet it can be just as important. HDL cholesterol is considered to be the good cholesterol; you want to keep your HDL cholesterol at elevated levels. Healthy amounts of HDL cholesterol can reduce your risk of heart disease and you have the ability to take steps to raise your HDL cholesterol.
Risks of Low HDL Cholesterol
Low HDL cholesterol levels can put you at increased risk for heart disease, even if your LDL cholesterol is at a healthy level. Ideal HDL cholesterol levels fall at or above 60 mg/dL. A borderline level of HDL cholesterol ranges between 40 mg/dL for men and 50 mg/dL for women and 60 mg/dL. Anything below 40 md/dL is considered an increased risk factor for heart disease.
Also, according to the findings of a study published in 2008 in the journal "Arteriosclerosis, Thrombosis, and Vascular Biology," memory decline is associated with low HDL levels in middle-aged adults. Therefore, raising your HDL cholesterol levels could actually contribute to improvements in your memory.
Lower LDL Cholesterol
One of the ways to improve your HDL cholesterol level is to lower your LDL cholesterol. The higher your LDL cholesterol, is the lower your HDL cholesterol will be. LDL cholesterol causes HDL cholesterol levels to decrease when it gets too high. Therefore, by treating your LDL cholesterol through medication, changes to your diet and by making healthy improvements to your lifestyle, you can actually, for most people, increase HDL cholesterol. Ways to raise your HDL cholesterol levels include eating more soluble fiber, which blocks the absorption of cholesterol into your bloodstream from your intestines. Getting daily exercise and reducing your intake of saturated fat will also help.
Medication
Statins are a commonly used medication to improve LDL cholesterol levels, but they generally are ineffective at raising HDL cholesterol levels. Instead, niacin, a water-soluble B vitamin that is found in many of the foods you eat, is used to improve HDL cholesterol levels. Niacin can be very effective at increasing HDL cholesterol levels to healthy amounts. Niacin is taken in high doses in the form of prescription medications and with the supervision of a doctor when it is used to treat HDL cholesterol. You doctor will monitor you for potential side effects such as flushing or liver damage.
Lifestyle
Changes to your lifestyle can lead to positive changes in your HDL cholesterol levels. Smoking lowers your HDL cholesterol levels. By kicking the habit, you will allow your HDL cholesterol to go back up, once the cigarette related chemicals are eliminated from your body.
Also, increasing your activity level and losing any excess weight you might have, can contribute to higher HDL cholesterol levels. Independently of each other and together, a sedentary lifestyle and being overweight, contribute to lower HDL cholesterol levels. By getting at least 30 minutes of exercise each day and eating a healthier lower calorie diet, you can raise your HDL cholesterol levels.
References
- "Arteriosclerosis, Thrombosis, and Vascular Biology"; Low HDL Cholesterol Is a Risk Factor for Deficit and Decline in Memory in Midlife. The Whitehall II Study; Archana Singh-Manoux, et. al.; June 30, 2008
- "American Family Physician"; CHD Risk and Isolated Low HDL Cholesterol Levels; Richard Sadovsky, M.D.; Aug. 15, 2000
- University of Massachusetts Amherst, What You Can Do To Raise The Good Cholesterol
