Cholesterol is necessary for certain bodily functions, but levels outside of recommended ranges can be detrimental to your health. While we often hear about the dangers of high cholesterol, did you know that not all cholesterol is bad? In fact, there is a type of cholesterol that is considered "good" and beneficial for your heart’s health. This good cholesterol is known as high-density lipoprotein or HDL.
What are HDL and LDL cholesterol?
HDL and LDL are two different types of lipoproteins that carry cholesterol through your bloodstream. LDL, or low-density lipoprotein, is considered the "bad" cholesterol because it can build up on artery walls and increase your risk of heart disease. HDL does the opposite by carrying cholesterol away from tissues to your liver where it can be eliminated from your body. In general, the higher your HDL levels, the better.
Why is HDL cholesterol important?
Having healthy levels of HDL cholesterol can help reduce your risk for heart disease and stroke by preventing blockages in your arteries. HDL helps keep arteries clear by collecting excess cholesterol and transporting it back to your liver for elimination. HDL may also have antioxidant and anti-inflammatory properties that help protect your heart.
High levels of HDL are often an indicator of a lower risk of cardiovascular disease, so it is recommended to aim for an HDL level of 60mg/dL or higher.
How to boost HDL cholesterol
When it comes to managing HDL cholesterol levels, it’s important to know your numbers first. There are typically no obvious symptoms of high LDL (or low HDL) cholesterol, so testing your levels, including HDL, LDL and total cholesterol, is key.
The Centers for Disease Control and Prevention (CDC) recommends that most healthy adults should get their cholesterol checked every four to six years. If you have high risk factors like obesity, a history of smoking, diabetes or a family history of high cholesterol, you may need to test your cholesterol more often.
Your healthcare provider can help determine how often you need to get your cholesterol checked.
In terms of your day-to-day routine, here are three easy and effective ways to increase HDL cholesterol:
- Move your body more: Regular physical activity is one of the best ways to raise HDL cholesterol. Aerobic exercise that gets your heart pumping is ideal. Examples include brisk walking, jogging, cycling or swimming. Aim for at least 30 minutes a day of moderate-intensity activity most days of the week. Strength training has also been shown to be beneficial for boosting HDL.
- Add healthy fats to your diet: Replacing saturated and trans fats with healthier unsaturated fats has been shown to increase HDL. Great sources include olive oil, avocados, nuts, seeds and fatty fish like salmon and tuna. These foods are also rich in monounsaturated and omega-3 fatty acids that benefit HDL.
- Lose extra pounds: Carrying excess weight negatively impacts HDL levels. Losing just 5% to 10% of your body weight can significantly boost HDL. Combine regular exercise with a well-balanced diet full of vegetables, fruits, whole grains, lean proteins and healthy fats. Losing weight can also help lower triglycerides (a common type of fat in the body) and LDL.
Boosting HDL is key for a healthy heart. Find out your cholesterol numbers, and talk to your provider about steps you can take to keep your levels healthy.
