Cholesterol results, which help your doctor determine your level of heart health, can be obtained with a simple blood test. HDL, also called high-density lipoprotein, is your "good" cholesterol. It is responsible for transporting "bad" LDL cholesterol, or low-density lipoprotein, to your liver for disposal. Although your doctor will set your target HDL level after evaluating your health history, a desirable result is usually 60 mg/dL or above, which lowers your risk of heart disease. Women are generally at risk with levels less than 50 mg/dL, and men enter the risk zone at levels less than 40 mg/dL. Changes in lifestyle can substantially increase a low HDL result, but in some cases, the addition of medication may be necessary.
Weight Management
If you are overweight, those excess pounds are negatively influencing your HDL level. Even the loss of just a few pounds can improve your HDL results. According to Mayo Clinic, it is possible to increase your HDL level 1 mg/dL for every 6 lbs. you lose. If you have a lot of weight to lose, you might want to consider a weight-loss program. Discuss weight loss with your doctor before embarking on your weight-loss journey.
Exercise
An exercise program that includes frequent aerobic exercise can increase your HDL by 5 percent in just two months. Aim for 30 minutes of exercise at least five times per week and perform aerobic activities that you are likely to enjoy. You might begin by simply taking a brisk walk with a friend. Consult your doctor before starting an exercise program, especially if you lead a sedentary lifestyle.
Smoking
If you smoke, make the decision to quit. Although quitting is difficult, there are smoking cessation programs and medications that might help. Quitting can increase your HDL level by as much as 10 percent and improve your overall health. Talk with your doctor about available options to help you kick the habit. Once you decide on a strategy, choose a date to quit and don't change it.
Alcohol
Higher levels of HDL have been associated with moderate alcohol use, which is a controversial finding. It is important to note that if you don't already drink, you should not start for the sole purpose of increasing your HDL level. The definition of moderate alcohol use is two drinks per day for men and one drink per day for women and those over age 65. The use of alcohol may interfere with certain medications and worsen some health conditions so discuss appropriate alcohol limits with your doctor.
Medication
In addition to changes in lifestyle, your doctor may recommend medication to increase your HDL. Some medications that lower LDL cholesterol can also increase HDL levels at the same time. Medications your doctor may prescribe include fibrates, statins and niacin. Although niacin is available as an over-the-counter supplement, you should discuss supplements with your doctor before taking them. In addition, niacin comes in different forms, but nicotinic acid is the only form that affects cholesterol.
References
- Mayo Clinic: HDL Cholesterol: How to Boost Your Good Cholesterol; July 21, 2010
- FamilyDoctor.org: Cholesterol: Lifestyle Changes to Improve Your Levels; May 2010
- Mayo Clinic: High Cholesterol: Lifestyle and Home Remedies; June 24, 2010
- American Heart Association: About Cholesterol; May 2, 2011
- University of Maryland Medical Center: Vitamin B3 (Niacin)
