1. Find Out What is "Good" About HDL
HDL stands for high-density lipoprotein. The protein attaches to and carries cholesterol from the blood to the liver where the cholesterol can be removed from the body. Cholesterol is a fat produced in our bodies and found in animal products we eat. HDL cholesterol is considered the "good" cholesterol, while LDL cholesterol is referred to as "bad" cholesterol. HDL cholesterol accounts for about 1/4 to 1/3 of the total cholesterol in blood. The good thing is that high levels of HDL cholesterol prevent heart disease and heart attacks. While low levels of HDL cholesterol, those below 40 mg/dL for men and 50 mg/dL for women, raise the risk of heart attacks. Knowing about HDL cholesterol can help you maintain good heart health.
2. Check Cholesterol Every 5 Years
Often, you can feel fine even when you have unhealthy cholesterol levels. Since you cannot feel the disease, it is important to have your cholesterol checked regularly even if you do not have any symptoms. To monitor your cholesterol levels, have your blood cholesterol checked once every five years from the age of 20 years on. The most accurate test is the fasting blood test. With this test, you will not be able to eat any food or drink anything besides water for 12 hours before your blood is drawn. More rapid cholesterol checks can be helpful as screens, but are less accurate. If you find an abnormal level of cholesterol on a quick cholesterol check, follow up with a complete fasting blood test.
3. Raise HDL Levels with Diet
HDL cholesterol levels above 60 mg/dL provide the best protection from heart attacks. To get your HDL cholesterol levels above 60 mg/dL, try switching to a daily diet low in saturated fats. The easiest way to reduce saturated fats from your diet is to cut down on the animal products such as meats, eggs and dairy in your regular diet. Eliminating trans fats from your diet will also help boost your HDL levels. Drinking one to two alcoholic drinks per day raise HDL levels, but more than one to two drinks per day can cause heart failure and other health problems. Basically, drinking in moderation is OK, but be careful not to go overboard.
4. Increase Your HDL Cholesterol with Aerobic Exercise
Beyond diet, the best way to increase you HDL cholesterol is through exercise. Daily aerobic exercise between 20 and 30 minutes per session can help raise your HDL cholesterol. Good aerobic exercises include walking, jogging, swimming and bicycling. Since studies show that the duration of the exercise matters more than the intensity, focus on getting a full 30 minutes rather than shorter periods of more intense exercise.
5. Lose Weight to Improve your Cholesterol
If you are carrying extra pounds, especially in your abdominal area, you can raise your HDL levels by dropping that excess weight. Studies have shown that obesity and excess weight is associated with lower HDL cholesterol levels. To loose weight, lower the fat in your diet and increase your activity levels. Tracking your weight progress over time will help ensure you are moving toward your weight loss goals.
