HDL cholesterol (“good” cholesterol) is protective to the arteries and heart. HDL functions as a “scavenger,” looking for cholesterol deposits in the arteries. When excess cholesterol is found, HDL removes it from the arteries and carries it to the liver, which gets rid of it. The higher the HDL cholesterol is the lower the risk for heart disease.
What should your HDL cholesterol level be?
The National Heart, Lung, and Blood Institute (NHLBI) states that an HDL less than 40 mg/dL is low and constitutes a high risk for coronary heart disease. The average HDL level for men is 45 mg/dL and the average HDL for women is 55 mg/dL. An HDL cholesterol level of 60 or higher is consider protective or a “negative risk factor.”
How can your raise your HDL level?
Several lifestyle factors can improve, or raise, HDL cholesterol levels:
- Losing excess weight will help raise HDL levels – even 10-15 pounds can help!
- Stopping smoking improves HDL levels.
- Getting aerobic exercise daily. For best results, aim for 12-15 aerobic miles or more per week. It may take several months of physical activity before you see significant changes, so be patient.
- Limit your intake of trans fatty acids. Trans fats are a type of saturated fat. When eaten, they lower HDL cholesterol and raise the bad kind of cholesterol (LDL cholesterol). Look on food labels for the amount of trans fats in foods. Try to eliminate all trans fats from the diet.
- Eat healthy fats. A very low-fat diet tends to lower HDL levels. Eating a balanced diet of healthy carbohydrates that are high in fiber, healthy fats (e.g., nuts, olive oil and other vegetable oils, avocados, olives, and flax meal), and healthy proteins will help keep HDL levels high.
- Limit your intake of refined carbohydrates. A high intake of carbohydrates (60% of calories or higher) can often suppress HDL levels, especially refined carbohydrates such as sweets, sugar, soft drinks, chips, white bread, pastry, and white rice. Eat more whole grains, such as steel-cut oats, 100% whole-wheat bread, and brown rice.
- Medications. If lifestyle changes do not provide adequate improvement in HDL levels, your doctor may suggest medications that can help improve HDL levels.
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