Cholesterol is a type of fat which your body needs fat for various functions. In order to perform its functions, cholesterol must be transported through the bloodstream, which is where you get your different types of cholesterol. When you speak of a type of cholesterol you are referring to a molecule that consists of a cholesterol bound to a protein. HDL stands for high density lipoprotein, meaning that there is a high ratio of protein to cholesterol.
Function
HDL cholesterol is typically considered a good cholesterol to have. HDL molecules contain an enzyme known as the lecithin cholesterol acid transferase, or LCAT. This enzyme allows HDL molecules to pick up free cholesterol. When HDL gathers cholesterol, it brings it to the liver where it is used as bile cholesterol or bile salts and is ultimately excreted by the body.
Significance
HDL can be used by the body to help reduce or even reverse atherosclerotic buildup. HDL cholesterol is produced by the liver as an empty protein shell. It travels through the blood, picking up dangerous cholesterol that could contribute to plaque that occludes your blood vessels. Not only does it help reduce plaque buildup, it also acts as a means to actually lower your bad cholesterol levels.
Recommendations
More is better when it comes to HDL cholesterol. According to the American Heart Association, your HDL cholesterol should be ideally greater than 60 mg/dL. However, for women an HDL above 50 mg/dL is still considered good. For men, an HDL level greater than 40 mg/dL is considered good as well.
Improving HDL Levels
If your HDL cholesterol is unsatisfactory, there are steps you can take to help increase your levels. Losing weight, getting regular exercise and eating a healthy diet can all help to increase your HDL. According to the Mayo Clinic, your HDL can improve by 1 mg/dL for every six pounds you lose. If you try to exercise for at least 30 minutes each day, you may also see an increase in HDL. Limiting your intake of saturated fats to seven percent or less of your total calories can also help.
References
- Harvard Health Publications; Understanding Cholesterol; Mason W. Freemand, M.D.; 2005
- "Exercise Physiology"; George A. Brooks, Thomas D. Fahey, Kenneth M. Baldwin; 2005
- "Anatomy and Physiology"; Kenneth S. Saladin; 2004
- American Heart Association; What Your Cholesterol Levels Mean; February 25, 2011
- Mayo Clinic.com; HDL Cholesterol: How To Boost Your 'Good' Cholesterol; July 21, 2010
