High-density lipoproteins, or HDL, is the "good" cholesterol that helps move other types types of cholesterol through your bloodstream to your liver for processing or elimination. With HDL cholesterol, the higher the level, the lower your risk of heart disease. Your body needs cholesterol to produce hormones, vitamin D and bile, but it can actually make most of the cholesterol it needs. Excess cholesterol usually comes from your diet, although other lifestyle choices, such as smoking and drinking, can affect cholesterol levels.
HDL and Cholesterol Ratio
Ideally, you want a minimum of 60 mg/dL of HDL cholesterol, although levels between 50 and 60 mg/dL are acceptable. Your total cholesterol level should be below 200 mg/dL. Levels above 240 mg/dL are considered high. Your total cholesterol number is the combination of your "bad" low-density lipoproteins and "good" high-density lipoproteins. Your cholesterol ratio is the ratio of HDL to total cholesterol, and may be a better indicator of your risk for heart disease than your total cholesterol level. To determine your cholesterol ratio, divide your HDL level into your total cholesterol number. A ratio of 4:1 is good, but the lower the ratio, the lower your risk of heart disease. For example, if your total cholesterol is 200 mg/dL and your HDL is 55 mg/dL, your ratio id 4:1. If your total cholesterol is 180 mg/dL and your HDL is 60 mg/dL, your ratio is 3:1 -- a much healthier level.
How to Raise Your HDL Cholesterol
You can improve your cholesterol ratio by raising your HDL levels. Harvard Medical School states that quitting smoking can raise your HDL levels by 15 to 20 percent, without any other changes. Regular exercise can boost HDL levels by 5 to 10 percent -- plan to get 30 minutes of exercise each day, most days of the week. Eating foods high in omega-3 polyunsaturated fats, such as fish, ground flaxseed and walnuts, and maintaining a healthy body weight will also raise your good cholesterol. Your doctor may recommend medication; niacin and fibrates will help increase HDL cholesterol.
Low-Density Lipoprotein
Your LDL level should be between 100 and 129 mg/dL. Levels between 130 and 159 mg/dL are borderline-high and LDL levels higher than 160 mg/dL increase your risk of heart disease. If you already have other risk factors for heart disease, such as diabetes or high blood pressure, your doctor may recommend you try to keep LDL levels between 70 and 100 mg/dL. LDL cholesterol is linked to atherosclerosis, which builds up in your arteries, restricting oxygen-rich blood flow to vital organs. It's this plaque that can cause high blood pressure, coronary artery disease and stroke.
How to Lower Your LDL Cholesterol
Lowering your LDL cholesterol will also improve your cholesterol ratio. Fortunately, many of the same diet and lifestyle changes that raise HDL cholesterol also lower LDL cholesterol. Avoid dietary cholesterol, saturated and trans fats. Use unsaturated oils, such as olive or canola oil, instead or butter or lard. Choose poultry and lean meats in place of high-fat cuts of beef and pork. In addition, a diet high in soluble fiber will help block your body's absorption of dietary cholesterol, so try starting your day with a bowl of oatmeal.
