HDL, or high density lipoprotein cholesterol, is known as the "good" cholesterol. The HDL is simply the carrier mechanism for cholesterol. Since cholesterol cannot move freely in your bloodstream, it must be transported by a protein. HDLs have their nickname because of the action they take to scoop up and deliver cholesterol. HDL works by carrying cholesterol out of the bloodstream and into the liver where it is excreted as waste. Through this action, HDL actually helps to reduce your risk of developing heart disease. Some simple lifestyle changes can help you increase your HDL cholesterol.
Recommendations
The recommendations for blood HDL levels differ by gender. A man is considered at risk if his levels of HDL fall below 40 mg per deciliter of blood. A woman is considered at risk if her levels are below 50 mg/dl. Ideally though, both men and women should maintain their levels of HDL above 60 mg/dl.
Weight Loss
Being overweight or obese can negatively impact your HDL levels. According to MayoClinic.com, a weight loss of just 6 lbs. increases your HDL by 1 mg/dl. This may not sound like much, but there is a dose-response relationship. The more weight you lose, the higher your HDL will go.
Exercise
Regular exercise is associated with an increase in HDL levels, specifically aerobic exercise. There is a dose-response relationship with aerobic exercise and HDL levels as well. Some exercise is better than none, but more exercise is better than some. According to "Exercise Physiology" by Brooks, Fahey and Baldwin, a minimum of 10 miles per week of walking or running needs to be done in order to have an effect of HDL. The American College of Sports Medicine recommends exercising five or more days per week for 40 to 60 minutes at a light to moderate intensity.
Diet
What you eat can also influence your HDL levels. Most importantly, you should learn to monitor and restrict your fat intake. MayoClinic.com suggests limiting fat intake to 25 to 35 percent of your total calories. Most of these fat calories should come from unsaturated sources. General recommendations include reducing saturated fat and cholesterol from animal sources and increasing whole grain carbohydrates and fiber.
References
- American Heart Association: LDL and HDL Cholesterol
- American Heart Association: Cholesterol
- MayoClinic.com: HDL Cholesterol
- "Exercise Physiology"; George A. Brooks, Thomas D. Fahey, Kenneth M. Baldwin; 2005
- "Exercise Testing and Prescription"; David C. Nieman; 2007
- "ACSM's Guidelines for Exercise Testing and Prescription";Whaley, Mithcell H., PhD, Brubaker, Peter H., Phd, Otto, Robert M., Phd (Eds.); 2006.
