Keeping cholesterol levels under control is essential when trying to lower the risk of a heart attack or stroke. However, not all types of cholesterol are harmful. Some types actually help protect your body against heart disease. While the level of some types of cholesterol needs to be lowered, the level of others, such as high-density lipoprotein or "good" cholesterol, should be raised.
Identification
Cholesterol is waxy substance that is produced by your body; it is also found in many foods. Your body needs some cholesterol to function properly, but it makes all that is needed, says the Texas Heart Institute. Cholesterol cannot dissolve in the blood, so it must be transported through the body by special carriers. One type of carrier is low-density lipoproteins or "bad" cholesterol, which move cholesterol to where it can be stored in your body. The other carrier consists of HDLs or "good" cholesterol, which transport cholesterol to your liver so that it can be excreted.
Benefits
HDL cholesterol is considered the good kind of cholesterol because it carries cholesterol away from the arteries and to the liver to be removed from the body, reports the American Heart Association. Having a high level of HDLs can reduce plaque buildup along the artery walls. When plaque accumulates, the arteries become hard and narrow and blood flow to the heart and brain may become restricted. If the heart does not get the blood and oxygen it needs, a heart attack can occur. If the brain is deprived of blood and oxygen, a stroke can occur. Having an HDL level of 60 mg per deciliter of blood or higher appears to protect against heart disease, while having an HDL level under 40 mg/dL raises the risk.
Considerations
Having a total cholesterol level of 200 mg/dL or under is considered healthy. According to the American Academy of Family Physicians, even when total cholesterol levels are healthy, if HDL levels are low, the risk for heart disease still exists. Taking a simple total cholesterol blood test can help you identify total cholesterol, LDL and HDL levels and tell you if you are at risk. Regular testing is important because high LDL levels and low HDL levels can exist without ever causing symptoms.
Solution
While medications can lower LDL and raise HDL levels, the Harvard Medical School suggests using lifestyle changes to naturally boost HDL cholesterol. Performing moderate aerobic type exercise for 30 minutes at least five days a week can boost HDL levels by 5 to 10 percent. Weight loss also helps, because for every 7 lb. of weight that is shed your HDL levels can rise 1 mg/dL. Quitting smoking can raise HDL levels by 15 to 20 percent, and levels can go even higher if all of these changes are combined with eating a diet low in saturated and trans fats. To bring HDL levels up, your diet should be rich in a variety of fruits, vegetables, low-fat dairy and whole grains.
