Total cholesterol is the sum of a few numbers: HDL cholesterol, low-density lipoprotein LDL cholesterol often called "bad" cholesterol , triglycerides , and other lipid fat components of your blood. Although people often focus on lowering LDL cholesterol and total cholesterol levels, increasing HDL cholesterol levels can also help prevent heart disease and stroke. Your doctor can determine the best cholesterol level for you based on your health, medical history, and family history of heart disease.
Taken as a whole, these do-it-yourself steps can add up to a giant leap forward in heart health, as HDL cholesterol removes fats from your blood vessels, offering protection from heart disease, heart attack, and stroke.
By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. High levels of HDL cholesterol, often called "good" cholesterol, are associated with a reduced risk of coronary artery disease CAD. It appears that HDL particles "scour" the walls of blood vessels, cleaning out excess cholesterol that otherwise might have been used to make the plaques that cause CAD.
The HDL cholesterol is then carried to the liver, where it is processed into bile, and secreted into the intestines and out of the body. So, the current theory goes, when we measure a person's HDL cholesterol level, we are measuring how vigorously his or her blood vessels are being "scrubbed" free of excess cholesterol. In other words, the dogma has been: the higher the HDL levels, the better.
While this belief is still thought to be almost always true, in recent years a fly has been found in the ointment. Drug companies have spent billions of dollars developing drugs that increase HDL cholesterol levels.
However, to the dismay of all, these drugs have failed to reduce cardiac risk—despite the fact that they make HDL levels go up. Development of at least two of these drugs has now been halted. More on this below. So the HDL story is more complex than scientists originally had hoped. So, how can we increase our HDL levels in a beneficial way? Many people don't like to hear it, but regular aerobic exercise any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 to 30 minutes at a time may be the most effective way to increase HDL levels.
But any aerobic exercise helps. If you are overweight, reducing your weight should increase your HDL levels. If you smoke, giving up tobacco will result in an increase in HDL levels This is the only advantage I can think of that smokers have over non-smokers — it gives them something else to do that will raise their HDL.
Read about smoking cessation. Trans fatty acids are likely present in many of your favorite prepared foods— anything in which the nutrition label reads "partially hydrogenated vegetable oils" — so eliminating them from the diet is not a trivial task. Removing them from your diet will almost certainly result in a measurable increase in HDL levels.
Monounsaturated fats , found in canola oil, avocado oil, or olive oil and peanut butter can increase HDL cholesterol levels without increasing the total cholesterol. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase in HDL cholesterol.
For best results, at least two servings a day should be consumed. Cranberry juice has been shown to increase HDL levels.
Fish and other foods containing omega-3 fatty acids can also increase HDL levels. Substantial evidence now shows that a low-fat diet often reduces — rather than increases — HDL levels. The American Heart Association and the American College of Cardiology have quietly stopped recommending low-fat diets for heart disease prevention. Indeed, it is low-carb diets — and not low-fat diets — which are associated with higher HDL levels. Drug therapy for raising HDL cholesterol levels has, so far, been a disappointment.
Limit saturated fat, found in meats and full-fat dairy products, as well. If you smoke, find a way to quit. Moderate use of alcohol has been linked with higher levels of HDL cholesterol.
For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.
However, if you don't drink, don't start drinking to raise your HDL cholesterol levels. Too much alcohol can cause weight gain, and might increase your blood pressure and triglyceride levels. HDL levels are sometimes improved by drugs used to lower LDL and triglyceride levels — such as prescription niacin; fibrates such as gemfibrozil Lopid ; and certain statins, particularly simvastatin Zocor and rosuvastatin Crestor.
But clinical trials for several drugs specifically designed to increase HDL levels were halted early because they didn't reduce the risk of heart attacks.
Drugs containing testosterone and other anabolic steroids can lower your HDL cholesterol levels. Avoiding these drugs may help increase your HDL numbers. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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Products and services. HDL cholesterol: How to boost your 'good' cholesterol Your cholesterol levels are an important measure of heart health. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
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