High-density lipoprotein is your good cholesterol. Also referred to as HDL, this important type of cholesterol reduces bad cholesterol and your risk for heart disease and stroke. Good cholesterol transports low-density lipoprotein, or bad cholesterol, to your liver for disposal, which prevents clogging of your arteries. Working to improve your good cholesterol will lower levels of bad cholesterol and promote a healthy heart.
Screening
The American Heart Association recommends a cholesterol screening for all adults ages 20 or older. The test involves drawing a sample of your blood after fasting for several hours, which helps determine your risk of cardiovascular disease. When it comes to HDL levels, higher is better. An HDL of 60 mg/dL or above is generally where you want to be. Your doctor will define target goals and testing frequency dependent upon the status of your health.
Lifestyle Matters
The lack of physical activity can negatively affect your good cholesterol, so start moving. Think about activities you enjoy and pick one. Swim, ride your bike or take a brisk walk for 30 minutes, most days of the week. Anything aerobic that increases your heart rate is acceptable. If you are overweight, adding some exercise will help with weight reduction. Losing just a few pounds is another way to improve your HDL. Also, if you smoke, give it up. Quitting can increase your good cholesterol by 10 percent and decrease your risk of heart attack and stroke.
Alcohol Use
When it comes to alcohol, the topic is a bit controversial. A link exists between moderate alcohol use and higher levels of HDL, but this does not mean you should frequent your local liquor store on a regular basis. The recommendation, according to MayoClinic.com, is two drinks per day for men and one drink per day for women and those over age 65. Do not start drinking just to increase your HDL level.
Dietary Fats
Fats are a hot dietary topic when it comes to controlling cholesterol levels. Not all fats are equal, however, so you need to know the difference. Keep saturated fats, which come mainly from animals, to less than 7 percent of your total daily calories. Avoid trans fats, which are found in commercially baked products and fried foods, and consume good fats. Monounsaturated and polyunsaturated fats are the good guys. You can find these present in foods such as olive and canola oils, nuts and foods that contain omega-3 fatty acids, such as fatty fish and flaxseed. Replacing undesirable fats with good fats can improve your HDL. Limit total fat intake to 25 to 35 percent of your total daily calories.
Medication
If you are wondering whether you need medication to improve your good cholesterol, the answer is maybe. In cases where lifestyle changes are not effectively managing your cholesterol, your doctor may intervene with medication. Nicotinic acid is highly effective in increasing HDL levels, but other medications, such as fibrates and statins, may also be used. Your doctor will evaluate your needs and prescribe an appropriate medication if required.
References
- American Heart Association: About Cholesterol
- MayoClinic.com: HDL Cholesterol: How to Boost Your Good Cholesterol
- FamilyDoctor.org: Cholesterol: Lifestyle Changes to Improve Your Levels; FamilyDoctor.org Staff; May 2010
- MayoClinic.com: High Cholesterol: Lifestyle and Home Remedies
- FamilyDoctor.org: Dietary Fats: What's Good and What's Bad
