As more information surfaces about the dangers of excess cholesterol in the diet, progressively more people are trying to watch what they eat to control the damages cholesterol can do to the cardiovascular system. However, it's important to understand that not all cholesterol is bad. In fact, high-density lipoprotein, or HDL cholesterol, is a necessary part of keeping your heart and blood vessels healthy. One of the best ways to help increase your HDL cholesterol is through exercise.
Role of HDL Cholesterol
HDL cholesterol is considered a good cholesterol because it is responsible for helping transport LDL bad cholesterol out of the bloodstream and toward the liver where it can be passed from the body. This both helps lower your overall cholesterol levels, as well as slows the production of cholesterol plaque in your cardiovascular system. When looking at HDL cholesterol, a healthy level should be greater than 40 mg/dL, and can be even better if the numbers are 60 mg/dL or above.
Benefits of Exercise on HDL
You have to make exercise a regular habit in order to see a positive impact on your HDL cholesterol level. Staying consistent with your exercise routine can significantly impact your HDL cholesterol levels by as much as 5 percent in only two months, according to MayoClinic.com. To see these benefits you will need to exercise at least five days a week for 30 minutes each day performing moderately intense aerobic activities like walking, jogging, biking or swimming.
HDL and Disease Prevention
Because HDL cholesterol can help slow the growth of cholesterol plaque in your bloodstream, it plays an important role in the prevention of health conditions like high blood pressure and heart diseases like atherosclerosis. Cholesterol plaque builds on the artery walls, narrowing the opening your blood has to make it through your blood vessel. Over time, this plaque can force the heart to have to work harder, increasing your blood pressure and taxing the heart. This can cause the artery walls to thicken and become less elastic, resulting in damage that can lead to problems like a heart attack.
Other Ways to Increase HDL
Outside of exercise there are several other ways to help increase your HDL cholesterol levels. For example, for every 6 lb. you lose during weight loss -- if you are currently overweight -- you can increase your HDL levels by as much as 1 mg/dL. Drinking alcohol in moderation can also help you increase your HDL cholesterol levels, but it is not recommended that you start drinking just to increase your good cholesterol numbers, as the problems with over drinking and alcoholism far outweigh the small benefits on your HDL numbers.
References
- American Academy of Family Physicians: Cholesterol: What Your Level Means
- American Heart Association: Good vs. Bad Cholesterol
- Mayo Clinic: HDL Cholesterol: How to Boost Your "Good" Cholesterol
- Mayo Clinic: Cholesterol Levels: What Numbers Should You Aim For?
- University of New Mexico; A Review of the Impact of Exercise on Cholesterol Levels; Chantal A. Vella, Len Kravitz, Ph.D., and Jeffrey M. Janot
