Understanding HDL Cholesterol

High-density lipoprotein (HDL) cholesterol, also known as “good” cholesterol, carries excess cholesterol from various parts of the body back to the liver, which then filters it out of the body. In this way, HDL works to remove unused cholesterol from blood vessels and other tissues. HDL cholesterol is beneficial because it helps to reduce the risk of developing conditions such as heart disease and stroke by helping to reduce levels of “bad” cholesterol, known as low-density lipoprotein (LDL). Therefore, keeping HDL cholesterol at healthy levels is important in maintaining good overall heart health.

What is a healthy HDL level?

Healthcare professionals measure the amount of HDL cholesterol present in a person’s blood during a lipoprotein test. The test results provide information on total cholesterol and the levels of different types of cholesterol, including HDL and LDL. An optimal level of HDL cholesterol is considered to be over 40 milligrams per decilitre (mg/dL). Higher levels are associated with even greater risk reductions for heart disease, up to an HDL level of 60 mg/dL. Lower levels are associated with greater risk for heart disease and stroke.

How to increase HDL cholesterol levels?

While genetics and certain medical conditions can influence HDL levels, lifestyle choices account for a large portion of a person’s total HDL cholesterol levels. The following are a few strategies that may help to raise HDL:

• Exercise regularly: Regular exercise helps increase levels of HDL cholesterol as well as raise levels of oxygen-rich blood throughout the body.

• Eat a healthy diet: Eating a balanced diet that is low in processed foods, saturated fats, and trans fats is important for overall heart health and can help increase HDL levels.

• Quit smoking: Smoking has many negative health consequences, and one of them is lowering HDL cholesterol levels. Quitting smoking can help to raise HDL levels over time.

• Limit alcohol consumption: Too much alcohol consumption can decrease HDL levels, so it is best to limit consumption or avoid it altogether.

• Take supplements: Certain nutritional supplements such as niacin and omega-3 fatty acids can help increase HDL levels. However, it is important to speak to a healthcare provider before starting any supplements.

Keeping HDL cholesterol at a healthy level can reduce the risk of serious conditions such as stroke and heart disease. Implementing lifestyle changes such as a healthy diet, regular exercise, quitting smoking, and limiting alcohol consumption can help to raise HDL levels and improve overall heart health.