Doctors stress the importance of lowering blood cholesterol levels, so it may surprise you to learn that cells within the body produce 75 percent of your cholesterol, according to the American Heart Association. In addition, because different types of cholesterol exist, lowering your cholesterol is only one piece of the puzzle. LDL cholesterol remains in the blood vessels and contributes to heart disease, prompting the campaign to lower cholesterol levels. Unlike LDL, the unique function of HDL makes high levels more desirable.
HDL Function
All cells in the body need cholesterol, as it provides structure to cell membranes, helps produce hormones and triggers the production of bile acids. In order to reach the cells it must travel through the blood. As a fat, it cannot mix with the watery blood and must bind to proteins called lipoproteins. HDL, also known as high-density lipoprotein, binds one-fourth to one-third of all the cholesterol in your body. This lipoprotein carries cholesterol back to the liver, which breaks it down and removes it from the body.
HDL Levels
Because it removes excess cholesterol from the blood, high HDL levels decrease the risk of heart disease. Doctors recommend that men maintain their HDL cholesterol levels at no less than 40 mg/dL, and that women keep their HDL cholesterol levels at 50 mg/dL or higher, according to the American Heart Association.
High HDL Levels
On average, men maintain an HDL level between 40 and 50 mg/dL. Women tend to exhibit a slightly higher level, keeping their HDL levels between 50 and 60 mg/dL. The National Heart, Lung and Blood Institute reports that HDL cholesterol levels of 60 mg/dL or higher can actually protect against heart disease. For this reason, everyone should make lifestyle changes to reach this high level of HDL cholesterol.
Increasing HDL Levels
Lifestyle factors influence blood cholesterol levels. Factors that increase LDL cholesterol level also work to decrease HDL levels. This includes following a diet high in saturated and trans fats, failing to get enough exercise and smoking tobacco. To increase your HDL level, doctors at the Mayo Clinic suggest losing weight, because for every 6 lbs. lost your HDL could increase by 1 mg/dL. Increase your level of physical activity. Participating in aerobic exercise can lead to a 5 percent increase in HDL levels within two months, according to MayoClinic.com. If you smoke, quitting can increase your HDL levels by up to 10 percent.
References
- American Heart Association: What Your Cholesterol Levels Mean; March 2010
- American Heart Association: Two Sources of Cholesterol; April 2008
- National Heart, Lung and Blood Institute: How Is High Blood Cholesterol Diagnosed?
- MayoClinic.com: HDL Cholesterol: How to Boost Your "Good" Cholesterol; July 2010
