The HDL Lowdown

What is your “good” cholesterol level? While low density lipoprotein (LDL) or “bad” cholesterol has gotten most of the attention when it comes to heart health, there is growing evidence that high density lipoprotein (HDL) or“good” cholesterol plays an important role in reducing the risk of heart disease.

HDL refers to high density lipoproteins that circulate in the bloodstream not in food. They act as cholesterol scavengers, picking up excess cholesterol in your blood and taking it back to your liver where it's broken down. The higher your HDL level, the less "bad" cholesterol you'll have in your blood. The good news is that with healthy lifestyle changes you can raise your HDL levels.

HDL - National Cholesterol Education Program’s cholesterol level guidelines

How does your HDL level compare? If you are unsure, ask your doctor for complete cholesterol check at your next visit.

How to Raise HDL Levels

Achieve and maintain a healthy weight. Carrying extra weight can decrease HDL levels. For every 6 pounds lost, HDL can increase by 1mg/dl. Focus on balancing your food intake with physical activity 1.

Exercise. Not only will regular exercise help you to achieve and maintain a healthy weight, it will also help raise HDL levels. Aim for at least 30 minutes of moderate intensity physical activity most days of the week. Choose activities that increase your heart rate like walking, cycling, running or swimming.

Quit Smoking. Quitting smoking can raise HDL levels up to 10%. Research different options for quitting and talk to your doctor or health care professionals to determine a method that is right for you. Start a new hobby to keep you busy and enlist the support of family and friends.

Avoid and limit “unhealthy” fats. Saturated fat and trans fat can raise LDL “bad” cholesterol levels. Saturated fats come from high-fat animal products like fatty cuts of meat, full-fat cheeses, whole milk, cream and butter. Trans fat is worse because it can raise LDL “bad” cholesterol levels and lower HDL “good” cholesterol levels. Trans fats are found in many fried foods, processed baked goods, some packaged snack foods, stick margarine and vegetable shortening. Always read food labels to determine the amount of saturated and trans fat in a product.

Opt for healthy fats. Choose heart healthy, unsaturated fats which can raise HDL and lower LDL levels. Unsaturated fat are found in oils such as canola and olive oil, nuts, seeds and fish.

Check with your doctor. Next time you have your cholesterol checked by a doctor or health care professional, ask them about your HDL levels. They may also have advice about small, simple changes to your diet and lifestyle can help you achieve better cholesterol levels and ultimately, a healthy heart.

Sources: 1. HDL Cholesterol: How to boost your “good” cholesterol. http://www.mayoclinic.com/health/hdl-cholesterol/CL00030/NSECTIONGROUP=2