HDL (high density lipoprotein) is often called the "good" cholesterol. It is a substance that picks up extra cholesterol from LDL (low density lipoprotein), which is also known as "bad" cholesterol, and transports it to the liver. A high HDL level is healthy and can be raised by making healthy lifestyle choices. Regular exercise, quitting smoking, losing weight and taking certain medications can help raise HDL.
HDL Levels
A fasting blood test is used to measure blood HDL levels. An HDL of 60 mg/dL or greater protects against heart disease. A low HDL of less than 40 mg/dL for men and less than 50 mg/dL for women indicates an increased risk of developing heart disease. According to the American Heart Association, people with high triglycerides tend to have lower HDL levels. Female sex hormones raise HDL, while progesterone, anabolic steroids and testosterone lower HDL.
Raising Your HDL
The Mayo Clinic says that there are lifestyle changes that you can make to help raise your HDL cholesterol. Quitting smoking can raise your HDL by as much as 10 percent, and you can raise your HDL by one point for every six pounds you lose. Physical activity is also important. Frequent aerobic exercise can raise your HDL by five percent within two months of beginning a regular exercise program.
Medications
The Mayo Clinic says that some medications used to lower LDL cholesterol can raise HDL levels. Niacin and fibrates both raise HDL and are commonly prescribed to treat high cholesterol. Statins such as Lipitor and Zocor work by blocking a substance the liver needs to remove cholesterol from your blood. They also help the body reabsorb cholesterol from artery walls.
Diet Tips
A healthy diet plays a large role in maintaining healthy cholesterol levels. The best diet for heart health includes several servings of fresh fruits and vegetables, whole-grain and high-fiber breads and cereals, brown rice, and legumes, such as lentils and beans. Limit foods high in saturated fat such as full-fat milk, butter and other full-fat dairy products. Trans-fats found in stick margarine, pastries and bakery items and most microwave popcorn also contribute to high cholesterol and should be avoided.
Other ways to improve your diet include eating fish such as trout or herring once or twice each week, limiting or avoiding shellfish, and only eating skinless poultry. Legumes can be substituted for meat two or three times each week. Plain or non-fat yogurt can be substituted for sour cream.
