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 factor
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.
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