Low HDL? Here's What You Can Do

Have you ever become confused about your cholesterol? You may have heard that there's a good type and a bad type, but which is which? How can you know what to do so that your overall health is improved?

The information discussed here is about the good type of cholesterol, otherwise known as "high density lipoproteins." This is often written simply as "HDL" cholesterol. HDL cholesterol is made by your liver and protects you against heart disease. It protects your heart by removing the bad type of cholesterol from the blood. (The bad type of cholesterol is known as "low density lipoproteins," and is often written as "LDL" cholesterol.) The higher your level of HDL, the more LDL cholesterol will be removed. And this means that your arteries will be less likely to become clogged with harmful plaque buildup over time.

If your HDL is below 45, you have a higher risk for developing heart disease.

What can you do to increase your HDL level?

The level of HDL in your blood may be influenced by your family's genetics. However, there are still a number of things that you can do to help increase your good cholesterol.

If you are overweight, try to lose weight. Losing as little as 10 pounds can help.
Exercise regularly. Start with 10 minutes of daily physical activity, like walking, bicycling or swimming. Work up to at least 30 minutes of exercise on most days. Check with your doctor or other medical professional before starting any strenuous exercise program.
If you smoke, quit now. Smoking lowers HDL levels.
Eat fish twice a week. Salmon, herring, trout, mackerel, water-packed albacore tuna, and water-packed sardines are good sources of omega-3 fatty acids.
Eat a low fat, high fiber diet.Whole-grain foods, fruits, and vegetables provide fiber. When using fat in your diet, use monounsaturated fats, such as those found in olive oil, canola oil, avocados, and walnuts.

If you smoke, consider this:

More than a million people successfully quit smoking every year in the U.S.
There are many ways to stop smoking—you can join a quit smoking program, call a quit smoking telephone helpline, or make a plan to quit on your own.
Even if you have tried quitting before, it is important to keep at it. Many smokers make a few attempts before they stop for good.
Most people who try to stop smoking eventually succeed.
Smoking harms your health and the health of anyone who inhales your secondhand smoke. To limit others' exposure to smoke before you quit, smoke outside, wear a jacket while smoking, and remove it before going back inside.

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