You hear the word cholesterol, and in most cases, you think of the bad cholesterol, or LDL, which when it is high, clogs your arteries, leading to heart disease, heart attack and stroke. While you have good reason for concern, another type of cholesterol exists, one that is just as important and that is beneficial to your health when it is high -- HDL cholesterol.
Understanding HDL
High-density lipoprotein, or HDL, is known as your good cholesterol, and for good reason. It works its way through your blood and arteries, collecting low-density lipoprotein, or LDL. Your HDL cholesterol then takes its LDL collection to your liver, which breaks the LDL down and flushes it from your body. This process reduces your risk of heart disease. Unlike your LDL levels, which must be low to ensure heart health, your HDL levels must remain high to effectively perform their function -- 60 mg/dL or higher, explains the American Heart Association. Women with HDL levels of 50 mg/dL or lower, and men whose HDL is 40 mg/dL or less, are at greater risk for heart disease.
Your Diet
The foods you eat can work to your advantage or disadvantage when it comes to your cholesterol levels. In the case of your HDL levels, saturated fats are the most detrimental. MayoClinic.com recommends limiting your intake of saturated fats to 7 percent of your daily caloric intake. Animal products are primary sources of this fat, especially red meat, organ meat, lamb and pork. Replace these meats with skinless poultry, or choose the leanest cuts with the least amount of white marbling. Nonfat dairy products are healthier alternatives as well.
Incorporate more fish into your diet -- they contain high amounts of omega-3 fatty acids, a healthy fat that increases your HDL cholesterol. Tuna, salmon, herring, halibut and mackerel have the highest amounts. Eating more of these types of fish through the week is another way to lower your saturated fat intake. Canola, peanut and olive oils help increase your HDL levels and should replace vegetable and lard when cooking. You can also use them in place of salad dressing when eating salads.
Weight Loss and Exercise
Being overweight can negatively affect your HDL cholesterol; for every 6 lbs. you lose, you can increase your HDL by 1 mg/dL, according to MayoClinic.com. The right eating plan varies for everyone and depends on your personal needs and schedule. The help of a registered dietitian can be invaluable when devising a diet you can adhere to.
Exercise is just as important, and aids in weight loss as well. For sedentary adults, a regular exercise routine can result in a 5 percent increase of your HDL within approximately two months, notes MayoClinic.com. For best results, 30 minutes a day, five days a week, of brisk walking is recommended. However, you need to choose an activity you enjoy to ensure you continue exercising regularly.
Lifestyle
Certain habits, such as smoking, has a major impact on your HDL levels. Not only does tobacco use result in hardening of the arteries, it can decrease your good cholesterol by as much as 10 percent. Quitting reverses this. Alcohol usually receives a bad rap, however, it can increase your HDL when you drink it in moderation. This is one drink a day for women and two a day for men.
Cholesterol Medication
Not all cholesterol medications are meant to lower your LDL; some help increase your HDL, the most effective being niacin, according to MayoClinic.com. Although this is available over the counter, your doctor will use the prescription form for increasing your HDL to reduce the amount of side effects you might experience.
