HDL Cholesterol

I know you probably shutter when you hear the word ‘cholesterol’ even mentioned at the doctor’s office, but keep in mind that there are two different types to consider. While you hear so much about the "bad" cholesterol that attacks the body – LDL – the importance of "good" HDL cholesterol is often overlooked. Don’t make the mistake of grouping both types of cholesterol as bad, as this can influence your chances of reaching the HDL levels that you need in order to stay healthy.

When taking a look at good cholesterol, you probably didn’t know that about ¼ to 1/3 of blood cholesterol is transported throughout the body by high-density lipoprotein (better known as HDL). The reason why HDL is referred to as the "good" type of cholesterol is because when you are able to achieve high levels of HDL, you help protect the heart against attack.

Doctors believe that HDL possess a knack for carrying cholesterol away from the arteries and back to the liver, where it later passes out of the body. Also, HDL is thought to work on eliminating extra cholesterol hanging around your arteries, which eventually slows down the buildup of the plaque that leads to heart disease, heart attack, and stroke.

If you go to the doctor and they request you undergo a cholesterol test for HDL levels, you can learn your  risk for heart disease. Most likely, you will also be tested for total cholesterol levels, LDL, and triglycerides, which makes up a lipid profile.

An HDL cholesterol test checks out the beneficial class of lipoproteins that carries cholesterol in the blood. Since you are testing levels found in the blood, a sample of blood is taken from the vein to measure the amount of HDL it contains. At times, it is not uncommon to check for HDL levels by using a drop of blood collected during a finger prick or insignificant puncture of the skin. If you’ve ever been at a health fair, you might have noticed the fingerstick testing done to measure HDL levels when a portable testing machine is involved.

Once you get the results of your cholesterol test, always keep in mind that the higher your HDL levels – the better. For starters, low levels of HDL (less than 40 mg/dL) show an increased risk for heart disease. It is much better when you are told that your levels have measured greater than 40 mg/dL (1.04 mmol/L). The best levels come when tests reveal HDL levels at 60 mg/dL (1.55 mmol/L) or more, which means your chances of heart disease, are less than the average person.

Let’s say you have been diagnosed with low levels of HDL and wish to increase your chances of combating heart disease and other life-threatening conditions. There are a lot of lifestyle changes to consider when prescription drugs are not an option. Usually, doctors do not administer medication based upon HDL levels. Some of the ways I feel are most beneficial when it comes to increasing HDL levels include:

·    Stop Smoking: If you use tobacco products, I suggest you make a fresh start without the daily cigarette or puff of the pipe. Smoking is known to decrease HDL levels, so if you smoke – quitting not only helps increase HDL, but also improves your overall health.

·    Weight Loss: Did you know that for every two pounds of extra weight that you shed, your HDL levels stand to increase by .35 mg/dL?

·    Exercise: Get your blood pumping and your body in motion if you want to increase your HDL levels. Exercising also helps you to maintain a healthy weight, which boosts HDL levels since extra pounds tend to affect desirable results. I suggest getting on that treadmill for 30 to 60 minutes, taking a fast-paced walk around the block, jumping on your bike, or swimming at the local YMCA.

·    The Alcohol Debate: While enjoying one to two alcoholic drinks per day has been cited as a way for increasing HDL levels, you probably won’t find many doctors promoting this as the new approach towards maintaining cholesterol levels.

·    Limit Fats: When choosing the foods that make up your diet, limit your fat intake (processed foods, baked goods, margarine, and fried foods) when eating and cooking. Partially hydrogenated vegetable oil is highly discouraged. I recommend sticking with monounsaturated fats like peanut, olive, and canola oils.

Rest assured – after you have increased your weekly exercise; improved your dietary choices; cut out bad habits (like smoking and excessive drinking); and shed a couple of pounds – you will start to see positive changes in your HDL cholesterol levels.