Categories: HEALTH & WELLNESS

How to Raise Your HDL Levels

There’s more to watching your cholesterol than knowing a single number. Total cholesterol under 200mg/dl is a wonderful total, but what is your HDL level? Low HDL is associated with heart disease and strokes. New information and studies are suggesting that higher levels of HDL may prevent Alzheimer’s as well as strokes.

What is HDL?

High Density Lipoproteins are the “cholesterol cops” of your bloodstream. They pick up the excess cholesterol in the bloodstream and escort it to the liver, where it’s broken down into harmless substances the body can use or get rid of. The more HDL you have, the less LDL – Low Density Lipoproteins, aka “bad cholesterol” you will have.

Diet, age, medical conditions, medications and family history all have effects on the amount of HDL in the bloodstream.

What is the target figure to have?

The target figure for both women and men is currently 60mg/dl or higher. If your HDL levels are 40mg/dl or less, you are at risk for heart disease or stroke.

How to raise current HDL levels

1. Lose weight- for every 6 pounds you lose, you’ll gain 1mg/dl in HDL for your health. That sounds like a good reason to lose.

2. Diet- substitute liquid vegetable oils for solid fats, such as olive oil instead of lard or butter. Avoid any products with the labels, “hydrogenated” or “partially-hydrogenated.” These fats have been altered, and the body doesn’t discard them. They’re also known as “trans-fats.”

3. Exercise- regular exercise for 30 minutes, five times a week can elevate HDL by 5mg/dl in healthy adults. Walking, bicycling, swimming, etc. are all wonderful ways to exercise. If you can’t do it all at once during the day, try breaking it up into groups- say walking briskly 10 minutes before work, at lunchtime and before dinner.

4. Quit smoking. Smoking increases the LDL in the bloodstream, damages the lungs, etc. There’s never been a better time to quit.

5. Seek a doctor’s help. If diet, exercise and family history aren’t enough, your doctor can prescribe different medications to help lower your LDL and increase HDL in your bloodstream. Take the medication as prescribed, and follow the advice above. If you experience uncomfortable side effects, speak to your doctor.

Your HDL is an important number in your health. Your heart and brain will thank you for monitoring your levels.

This article is untended for diagnosis of any medical condition nor advocate or prescribe any specific medication or treatment. Always seek the advice of a licensed physician for proper diagnosis or treatment of any disease or condition.

Source: Christopher Hess, Cynthia Tank, “High cholesterol: Raising your HDL level,” Web MD Website, 8 February, 2010 Source: Staff Article, “HDL cholesterol: How to boost your ‘good’ cholesterol,” Mayo Clinic Website, 21 July, 2010