Pomperaug District Department of Health

HDL Cholesterol Fact Sheet

What is HDL cholesterol?

HDL (high-density lipoprotein) cholesterol is known as "good" cholesterol because it is thought to carry cholesterol away from the arteries and to the liver for elimination. A high level of HDL (>60 mg/dl) cholesterol has been associated with a lower risk for heart attack.

What should my HDL cholesterol level be?

Both men and women should have HDL levels over 35 mg/dl. HDL levels less than 35 mg/dl are considered a risk factor for coronary heart disease.

What affects HDL cholesterol levels?

These are some of the causes of reduced HDL levels:

• Cigarette smoking

• Obesity

• Diet – low total fat, high polyunsaturated fat diet

• Lack of exercise

• Certain drugs – thiazide diuretics, some beta-blockers, probucol, oral contraceptives, anabolic steroids

• Certain medical conditions – liver or kidney failure, hyperthyroidism, some forms of diabetes, acute inflammation/injury/stress

• High triglyceride level

• Genetic factors

How can I increase my HDL level?

Diet

Good eating habits are essential. No more than 30% of your total calories should come from fat. Eating foods that are high in monounsaturated fats (such as olive oil and canola oil) is believed to be beneficial in increasing HDL levels. Avoid foods that are high in saturated fats (animal fats, palm oil, coconut oil). However, eating a very low fat diet where most of the fats are polyunsaturated can decrease HDL levels.

Weight Loss

Since obesity contributes to a lower HDL level, it makes sense that by losing weight, an overweight person can increase their HDL level and reduce their risk of heart disease. Improve your body composition. Decreasing body fat while increasing muscle mass will increase your HDL level. Healthy eating habits and regular exercise are the best way to do this. Talk to your doctor about your weight loss goals and a healthy diet and exercise program that will be both safe and effective.

Exercise

Make exercise a part of your lifestyle. Aerobic activities such as brisk walking, swimming and biking are all good choices to help increase your HDL level. Remember to see your doctor before beginning any exercise program.

Stop Smoking

Quit smoking to raise your HDL level as well as improve your overall health.

Talk To Your Doctor

Some people may need medication in addition to diet changes, exercise and weight loss in order to improve their HDL levels.