High-density lipoprotein, or HDL cholesterol, is commonly called "good" cholesterol. If your blood levels of HDL cholesterol are low, you may be at risk for developing certain diseases. HDL cholesterol is beneficial to your body because it helps to reduce low-density lipoprotein, known as LDL or "bad" cholesterol. This kind of cholesterol accumulates in your blood and arteries. HDL works by picking up excess blood cholesterol and delivering it to the liver where it is used as bile or excreted. Therefore, HDL cholesterol is associated with improved health and wellness.
HDL Desirable Levels
HDL levels differ between men and women, but most medical professionals agree more is better. The ideal level of HDL cholesterol is at or above 60 mg/dL. If you are a woman, you should strive to keep your HDL above 50 mg/dL. For a man, an HDL greater then 40 mg/dL is still considered optimal.
Coronary Heart Disease
Low levels of HDL cholesterol are associated with an increased risk of coronary heart disease, according to a study published in "Arteriosclerosis, Thrombosis and Vascular Biology" in 1997. This study evaluated the effects of isolated low levels of HDL cholesterol on the development of coronary heart disease in 8,000 men during a 21-year period. Researchers found that having a low HDL level increased the likelihood of developing coronary heart disease by 36 percent for these men. This may be due to the ability of HDL cholesterol to reduce plaque buildup in arteries.
Diabetes
Low HDL levels are also associated with insulin resistance that leads to diabetes. The website Diabetes In Control.com details the implications of low HDL cholesterol associated with insulin resistance. Low levels of HDL cholesterol in those with insulin resistance may be caused by inadequate production of HDL; this is due to ineffective metabolism of triglycerides. Your liver produces HDL cholesterol through a mechanism involving the metabolism of triglycerides. Insulin resistance may interfere with triglyceride metabolism, thereby reducing HDL levels. When a protein responsible for shifting cholesterol away from HDL is elevated, it can actually promote the increase of LDL cholesterol. The combination of insulin resistance, low HDL and high LDL may lead to the development of diabetes.
Improving Your HDL
There's no need to feel helpless when it comes to increasing your levels of HDL. There are certain lifestyle changes you can start now that will help increase your levels. Smoking can decrease your HDL levels, so if you smoke, try to quit. Losing weight, especially if you are overweight, can improve your HDL levels. According to MayoClinic.com, for every 6 lbs. you lose, your HDL can improve by 1 mg/dL. You can also try exercising more, which may increase your HDL and cause weight loss. Regular physical activity, even as little as 30 minutes per day, is enough to improve HDL levels.
References
- "Exercise Physiology"; George A. Brooks, Thomas D. Fahey, Kenneth M. Baldwin; 2005
- American Heart Association; Good vs. Bad Cholesterol; July 21, 2010
- Mayo Clinic.com; HDL Cholesterol: How To Boost Your 'Good' Cholesterol; July 21, 2010
- "Arteriosclerosis, Thrombosis and Vascular Biology"; Isolated Low HDL Cholesterol As a Risk Factor for Coronary Heart Disease Mortality; Uri Goldbourt, et al.; 1997
- Diabetes In Control.com; Dyslipidemia In Insulin Resistance: Hypertriglyceridemia And Low HDL Cholesterol; Philip A. Wood; July 3, 2007
