The cholesterol in your body travels throughout your blood attached to protein carriers called lipoproteins. Lipoproteins contain two layers: an outer layer composed mostly of protein and an inner layer that contains cholesterol. Lipoproteins are classified based on the amounts of cholesterol they contain, or their density. HDL, or high-density lipoprotein, contains a high amount of protein with only a small amount of cholesterol.
Actions of HDL
Although you are told to keep your cholesterol levels low, this applies only to LDL, or low-density lipoprotein, which contains a high amount of cholesterol and only a small amount of protein. As LDL moves through your blood, it deposits cholesterol on the walls of your arteries. Because of its cholesterol-to-protein ratio, HDL picks up excess cholesterol when it moves through your blood vessels and carries it back to the liver for disposal. The more HDL your blood contains, the more excess cholesterol that is picked up and eventually removed from the body. This mechanism is the reason that HDL is often deemed "good cholesterol."
HDL Values
The American Heart Association considers an HDL value of 60 milligrams per deciliter or higher to be protective against heart disease. If you are a woman with an HDL level below 50 mg/dL or a man with an HDL level below 40 mg/dL, you are at a higher risk of developing heart disease. Luckily, changes in your lifestyle habits can significantly increase your HDL levels.
Lifestyle
If you are a smoker, one of the most effective things you can do to raise your HDL level is to quit smoking. According to MayoClinic.com, quitting smoking can increase your HDL levels by 10 percent. Getting regular physical activity can also improve your HDL levels. Regular physical exercise can increase your HDL levels by 5 percent in two months. Regular physical activity also promotes weight loss, which can increase your HDL levels by 1 mg/dL for every six pounds, according to MayoClinic.com.
Diet
Your diet is also a vital factor in your HDL levels. To increase your HDL levels, limit your saturated fat and trans fat intake, while simultaneously increasing your intake of unsaturated fats. You can obtain unsaturated fats from olive oil, avocado, nuts, seeds and fatty fish, such as salmon. Increasing your intake of whole grains, fruits and vegetables can also have beneficial effects on your HDL levels.
Medications
Although diet and lifestyle are the best way to increase your HDL levels, some people do not respond well to these methods. If you cannot raise your HDL levels with changes in lifestyle and eating habits alone, your doctor may recommend medication that can help increase HDL. The most effective medication is niacin, although another class of medication called fibrates can significantly increase HDL levels as well, according to MayoClinic.com. Always remember that medications are not a substitute for a healthy lifestyle, however. If your doctor prescribes medication, it is important to continue eating healthy and exercising regularly.
