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If your doctor says that your high-density lipoprotein (HDL) cholesterol level is too low, take heart. There are steps you can take to improve this “good” cholesterol—and boost your cardiovascular health. Here’s some information you can use to begin discussing a plan with your doctor.
Understanding the Role of HDL Cholesterol
Although you may hear a lot about lowering cholesterol numbers, HDL cholesterol is one type of cholesterol that you want as high as possible. That’s because HDL cholesterol is thought to carry low-density lipoprotein (LDL), or “bad” cholesterol away from the arteries and back to the liver, where it’s removed from the body. Some experts believe HDL cholesterol may even help remove cholesterol from plaque in the arteries. This slows the buildup of plaque, which further reduces the risk of heart attack.
Heart experts suggest aiming for an HDL cholesterol level of 60 mg/dL or higher. This level is believed to offer protection against heart disease. You may be at higher risk of developing heart disease if you have a low level of HDL cholesterol (less than 40 mg/dL for men and 50 mg/dL for women). Most people have an HDL level that falls somewhere in the middle, between 50 and 60 mg/dL.
Boost HDL Cholesterol With Lifestyle Changes
There are a number of lifestyle changes you can make to improve your HDL cholesterol level. Keep in mind: the higher your HDL level, the better. Thankfully, most of these steps lower your LDL level at the same, providing extra heart-healthy benefits. Try to:
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Aim for a healthy weight. Being overweight is a risk factor for heart disease. Losing weight can reduce your LDL cholesterol level while also increasing your HDL level.
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Get moving. Try to get 30 to 60 minutes of physical activity most days of the week. This can include taking a brisk walk, riding a bike, or playing a sport. Not only can exercise boost your HDL level, it can also help you shed pounds and give you more energy.
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Clean up your diet. Foods high in trans fatty acids, also known as trans fats, are thought to lower your HDL cholesterol level as well as raise LDL cholesterol. Trans fats are found in many processed and fried foods. Forgo packaged foods and focus instead on eating lots of fresh fruits and vegetables.
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Kick the habit. Smoking is linked to lower HDL cholesterol as well as higher LDL cholesterol. Improving your cholesterol levels is just one more reason to quit. Ask your doctor for resources that can help.
Explore Medical Treatment
Although making positive lifestyle changes is the best way to improve your HDL level, ask your doctor about the benefits of taking medication. Most medications prescribed for high cholesterol work to reduce LDL cholesterol. But some also improve your HDL level. One includes niacin (Niaspan), a B vitamin that can boost HDL cholesterol when taken in prescription strength. Fibrates, such as gemfibrozil (Lopid) and fenofibrate (Antara), also work to improve your HDL and reduce triglycerides.
For a more in-depth view on prescription medications for lowering cholesterol, read Talking to Your Doctor About Cholesterol Medications and 7 Things Doctors Consider When Choosing Cholesterol Treatment.
Remember that you have the power to increase your HDL level through choices you make every day. Make your heart a priority, and talk with your doctor for help in getting started.
