HDL cholesterol, which stands for high density lipoprotein cholesterol, is commonly known as the “good” cholesterol. But before we go into that, let’s the cover the cholesterol basics. Cholesterol is a substance, with the consistency of a soft wax, that can be found within cells and in the bloodstream. It assists the body in performing many functions, including the production of hormones and the outside membranes of cells. This waxy substance is carried though the bloodstream to where it is needed in the body by what is known as a lipoprotein. A lipoprotein can be either a high-density lipoprotein (HDL) or a low-density lipoprotein (LDL). As such, when cholesterol is being carried through the bloodstream by a high-density lipoprotein, for example, this is known as HDL cholesterol (i.e.

the good one).

HDL cholesterol is known as the good cholesterol because it cleans the arteries by breaking up dangerous cholesterol build up and carrying the extra cholesterol to the liver where it can be safely and efficiently processed. When this plaque or cholesterol build up is allowed to just sit and accumulate in the arteries, heart disease, and even heart attacks, can occur. Therefore, our body needs HDL cholesterol to keep our hearts healthy and our arteries free from plaque build up.

When we have high-levels of HDL cholesterol we are less at risk for heart disease, heart attacks, and are said to have a healthy level of HDL cholesterol. However, if we were to have low HDL cholesterol, then the resulting plaque build up would put us at an increased risk for these heart diseases. If one were to find themselves in the position of having poor HDL cholesterol levels though, heart disease is not necessarily imminent. HDL cholesterol levels can be easily raised by following a healthy diet and exercise program and making a few lifestyle changes.

Diet is extremely important to healthy HDL cholesterol levels. The American Heart Association has stated that a heart-healthy diet is one that only relies on twenty-five to thirty percent of calories to come from fat. Of this twenty-five to thirty percent, little to none of those calories should come from trans fats, which are very bad for the heart. Also, adding fruits and vegetables to one’s diet can make a big difference. Fiber is also great for cholesterol levels, and can be found in fruits and vegetables as well as oats and legumes. The American Heart Association recommends aiming to consume around twenty-five to thirty grams of fiber every day to raise HDL good cholesterol levels and keep them in a healthy range.

Exercise can also have a huge impact on HDL cholesterol levels. Aerobic exercise not only keeps the heart strong, but it increases HDL cholesterol too. A study by Japanese researchers, published in Arch Intern Med, shows that the intensity of aerobic exercise is not as important to HDL cholesterol as the length of the exercise. Ideally, at least thirty minutes of aerobic exercise three or more times a week can efficiently raise good cholesterol levels if performed regularly. Aerobic exercise does not have to be mundane either, walking with a friend, dancing, or even hiking can be a perfectly satisfactory form of exercise.

There are a few lifestyle choices that can have a negative affect on good cholesterol levels. Consumption of both tobacco and alcohol are two major culprits, as is being overweight. While both making healthy changes to a person’s diet and regular exercise are great ways to increase good cholesterol, it is important to consider that losing weight can also have a positive affect both on cholesterol and health in general. Cutting back on alcohol and quitting tobacco products can make huge differences on a person’s good cholesterol levels and general health too.

The National Cholesterol Education Program recommends that HDL good cholesterol levels should be at least be at 60 mg/dL. If neither diet, exercise, nor lifestyle changes seem to be making a difference, a doctor can prescribe prescription medication to help increase good cholesterol. HDL cholesterol is an important factor in overall health and should be monitored to ensure exceptional health, both now and in the future.