High-density lipoprotein, or HDL, is the one number in your lipoprotein panel you want your doctor to say is high. It is called "good" cholesterol because it provides a protective factor against heart disease. You are at increased risk of heart disease if your HDL is low, even if your total cholesterol and low-density lipoprotein are low. Your lifestyle choices have the greatest impact on your HDL cholesterol levels. Making just a few changes can decrease your chances of a heart attack.
"Good" Cholesterol
HDL is considered valuable because it drives the "reverse cholesterol transport," according to an article published in Circulation in 2005. HDL cleans up the excess cholesterol deposited in the blood vessel walls and takes it back to the liver for elimination. HDL cholesterol protects the blood vessels further with its antioxidant and anti-inflammatory function.
Target Levels
High-density lipoprotein is considered low if it is below 40 mg/dL. The National Heart, Lung and Blood Institute reports that below this level, your risk of heart disease increases. An expert panel assembled by the American Heart Association concluded that levels below 50 mg/dL are considered low for women. Levels above 60mg/dL are considered protective against heart disease.
Diet
MayoClinic.com reports that choosing the right fats in your diet can help protect your heart. Avoid foods that contain high levels of saturated and trans fat, and increase healthier mono- and polyunsaturated fats found in olive, canola and peanut oils. Following a Mediterranean diet, which is rich in fruits, vegetables, whole grains, legumes, olive oil and fish, has been shown to be effective in raising HDL cholesterol. Moderate alcohol consumption, no more than one to two drinks a day, has also been found to increase HDL levels.
Exercise
Physical inactivity is associated with HDL cholesterol levels. Exercise at least 30 minutes a day five days a week to get the best results. Choose any aerobic activity, including, walking, biking, tennis or swimming. Just make sure it increases your heart rate.
Other Factors
Other lifestyle factors that lower HDL cholesterol include smoking and obesity. According to Circulation, quit smoking to raise your HDL by 15 to 20 percent. MayoClinic.com reports that for every 6 lbs. you lose, you can increase your HDL cholesterol by 1 mg/dL. Simple lifestyle changes can protect your heart.
