Even if your total cholesterol level is within normal range, it does not necessarily mean you are safe from heart disease, according to Dr. Peter Toth in the 2005 publication of "Circulation." You must take a look at both your LDL, or "bad," cholesterol level and HDL, or "good," cholesterol level when determining your risk for heart problems.
About Cholesterol and HDL
Cholesterol is a fat-like substance housed in protein-covered particles that travels through your bloodstream. The majority of cholesterol in your body is created in your liver naturally. However, animal-based foods with saturated fat add more cholesterol to your body, which is transported in packages called lipoproteins. LDL, or low-density lipoproteins, transport cholesterol from the liver to the tissues of the body. It is not heart healthy, as it can accumulate in your arteries causing plaque buildup, narrowing or blockages. HDL, or high-density lipoproteins, is the other form of cholesterol transporter that removes LDL from your arteries by acting as a protective scavenger that takes LDL back to your liver for processing and removal from your body. Your body needs to have low levels of LDL, but simultaneously have high levels of HDL to fully protect your heart.
HDL Levels
Your HDL level is generally measured when you have a total cholesterol test called a lipid panel or lipoprotein profile. The desired HDL level should measure 60 mg/dL or above for both men and women. According to 2010 information from the American College of Cardiology, one out of every four Americans has an HDL level below 40 mg/dL, which significantly raises the risk of heart and vascular diseases. Even if your total cholesterol count is less than 200 mg/dL, which is desirable, your HDL level must be in the optimal range to maintain heart health.
Diet Tips to Raise HDL
Foods high in saturated fats like red meat, fried foods and some packaged foods are not optimal in a cholesterol lowering diet. Trans fats, which are used in some hydrogenated vegetable oils, butter and condiments should be avoided. Replace fatty foods with leaner meats like baked poultry or fish. Add plenty of fiber to your diet in the form of whole grains, oats, beans and vegetables to target higher HDL levels. Aim for 20 to 30 g of fiber per day to increase your HDL. Limit or avoid processed foods like white grains, cereals with additives and junk foods. According to MayoClinic.com, moderate use of red wine may boost your HDL levels, but this is not conclusive and should be discussed with your physician before being implemented into your diet.
Lifestyle Tips to Raise HDL
Incorporate daily exercise for 30 to 60 minutes as a means to manage your weight and boost HDL by up to five percent. MayoClinic.com indicates that for every 6 lbs. you lose of excess weight, your HDL can increase by 1 mg/dL. Walk, jog, join a fitness class, ride your bike or mix up your workouts to stay motivated. If you smoke, quitting can increase your HDL by 10 percent. Discuss your goals to quit smoking with your physician to get referrals for support. Some medications like prescription strength niacin and fibrates increase HDL but this should be discussed with your physician to determine necessity for your condition.
References
- MayoClinic.com; HDL Cholesterol; How to Boost Your 'Good' Cholesterol; Mayo Clinic Staff; July 21, 2010
- MedicineWorld.org: Strategies to Raise HDL Cholesterol Levels
- American College of Cardiology: HDL
- CircleMed Healthcare Adult Medical Clinic: Raising HDL Cholesterol
- American Heart Association: What Your Cholesterol Levels Mean
- "Circulation"; The "Good" Cholesterol; Peter P. Toth M.D.; 2005
