Usually, we want our cholesterol to be low—ideally less than 150 milligrams (mg) per deciliter (dL).
HDL is considered the "good" cholesterol. LDL, on the other hand, is the "bad" cholesterol because it builds up in your arteries and can contribute to your risk of heart disease and stroke. Triglycerides, another type of blood fat, are linked to a higher risk of heart attack and stroke if you also have low HDL or high LDL.
It would seem logical that, to protect your heart, you would want to raise your good cholesterol, or HDL. But research that has examined increases in HDL, so far, has not shown any reduction in heart problems, and also, drugs that increase good HDL do not prevent these risks.
"Since the 1970s, studies of large populations have shown that people who have very low cholesterol levels have a higher risk of heart attacks," says Dr. Anand Rohatgi, an academic cardiologist and professor of medicine in cardiology at UT Southwestern Medical Center.
It is an "important predictor of risk," he says, so low HDL makes it a risk estimator for heart disease, but it doesn't necessarily translate into a need for treatment. So, from a medical point of view, it is not an object of treatment; is an indicator of risk. "Instead of fixating on any single aspect of cholesterol, you should think about other parameters as risk indicators for heart problems such as: age, sex, blood pressure and diabetes," he says.
The habits below are all linked to higher HDL levels, as well as other benefits for your heart and overall health.
Exercise more
A sedentary lifestyle is linked to a number of health problems, including a greater chance of heart disease. Physical activity has consistently been shown to increase HDL levels and is also linked to a longer life and less chance of heart disease.
"Aim for about 30 minutes a day, five days a week," says Dr. Melissa Tracy, cardiologist and director of cardiac rehabilitation at Rush University Medical Center. It can be any form of cardio exercise, brisk walking, dancing, swimming, cycling, or anything else you enjoy and will practice, as long as it enhances your well-being.
Consume heart-healthy fats
"Eating foods that are rich in unsaturated fats and antioxidants can improve your HDL to LDL ratio," says Dr. Joy M. Gelbman, cardiologist at Weill Cornell Medicine.
Choose options like olive oil and fatty fish over foods higher in saturated fat like red meat, full-fat dairy products, fried foods, and baked goods.
Making healthier choices in your diet generally means your body won't store as much fat. You'll use your fat stores for some of your energy, which helps your body metabolize cholesterol better.
Quit smoking
Smoking not only lowers your HDL; it also makes the HDL you have less effective at its protective job. Quitting smoking can raise your HDL within weeks, according to a meta-analysis in Biomarker Research.
Experts don't know exactly why this happens, but it may have something to do with how smoking stresses the body, according to studies so far.
Lose excess weight
Exercise, weight loss in people who are overweight, and smoking cessation are the main tools for optimizing HDL. If you're obese, reaching a healthier weight can lower your triglycerides and LDL and raise your HDL.
And weight loss doesn't have to be dramatic: People who lost just 1-3% of their body weight showed better improvements in HDL than people who lost just 1% of their body weight in an Obesity Research study & Clinical Practice".
Heart-healthy habits have additional benefits beyond their effect on your cholesterol, such as increased longevity, improved cardiovascular health, and your overall well-being.
Suggested articles:
