Cholesterol occurs naturally in the body and circulates in the bloodstream as a waxy, fat-like substance. When cholesterol is too high, it can form on artery walls. Lipoproteins travel through the bloodstream with cholesterol in three forms: low density, very-low density and high density. The first two types, LDL and VLDL, harden and constrict the arteries, making it difficult for the blood to travel. The last type, HDL, helps shuttle bad cholesterol out of the blood and into the liver to be eliminated from the body. Higher HDL means lower levels of LDL and VLDL.
Healthy Range
The American Heart Association states that the higher the HDL levels, the better. Cholesterol levels are expressed in milligrams per deciliter of blood. Low levels of HDL, less than 40 mg/dL for men and 50 mg/dL for women, increase the risk for heart disease. Levels above 60 mg/dL or higher are recommended for both men and women.
Increasing HDL
Increase your levels of HDL to help lower your risk of heart disease. Ask your doctor to test your cholesterol for a baseline measurement. Stop smoking to raise your HDL by as much as 10 percent. Lose weight: One point of HDL can result from each 6 lbs. of weight lost. Exercise regularly to increase your HDL by as much as 5 percent. Choose monounsaturated fats and avoid foods with saturated or trans fats. Plant oils, such as olive and safflower oils, have been shown to raise HDL. Other sources of monounsaturated fats include avocado, nuts and olives. If you consume alcohol, limit intake to one drink daily for women and two for men. Increase your consumption of fruits and vegetables, fish, seeds, nuts, and whole grains.
HDL Alone?
High HDL alone may not be enough. Doctors have recognized that some people with high HDL still develop heart disease. A press release published on MedlinePlus in January 2011 reports that the way HDL functions may be more important than the level. The study evaluated samples of arterial walls from participants with and without heart disease. People who had heart disease had HDL that did not function to rid the body of bad cholesterol, even with high levels of HDL, compared to the people without heart disease. Conversely, the author of the study suggests that even people with low HDL may not develop heart disease because the HDL functions wells. Currently, there is no way to test HDL function in a clinical setting. Researchers still don't know the cause of the functionality of HDL.
Learn Your Risk
Visit your doctor to establish your personal risk for high cholesterol. High cholesterol increases your risk for diabetes, stroke and heart disease. High cholesterol can be hereditary; other risk factors include obesity, tobacco use, age, high blood pressure and a sedentary lifestyle.
