5 Ways to Increase Your HDL (aka: Good Cholesterol)
Cholesterol often gets a bad rap regarding heart health. But did you know there's a type of cholesterol that actually helps your heart? It's called high-density lipoprotein (HDL) cholesterol, and having higher levels of it is a good thing.
In this month’s blog, board-certified internal medicine physician Narender Bharaj, MD, of Maryland Medical First P.A. in Parkville, Maryland, explains the difference between good and bad cholesterol and offers ways to boost your HDL levels.
Good versus bad cholesterol
Cholesterol is a waxy substance made by your liver. It's essential for building healthy cells, producing vitamins, and making hormones. To travel through your bloodstream, cholesterol hitches a ride on special carriers called lipoproteins. We primarily focus on low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
LDL cholesterol is often called "bad" cholesterol. It transports cholesterol from your liver to the rest of your body. While necessary for health, too much LDL cholesterol can be problematic. Excess LDL can stick to the walls of your blood vessels, narrowing them and restricting blood flow. This can increase your risk of serious conditions like coronary artery disease (blockages in the heart's main arteries), heart attack, and stroke.
HDL cholesterol, on the other hand, is known as "good" cholesterol. Its job is to collect extra cholesterol from your blood and bring it back to the liver, which can be broken down or removed from the body. Higher HDL levels help reduce the amount of LDL cholesterol in your system, potentially lowering your risk of heart disease and stroke.
How to increase your good cholesterol
The good news is that simple lifestyle adjustments can often increase HDL levels and help lower LDL levels.
Move more
Physical activity is one of the most effective ways to raise your HDL and lower your LDL cholesterol. Aim for 30 to 60 minutes of moderate-intensity exercise, like a brisk walk, five days a week. Even if you can't manage 30 minutes, starting with just 10 minutes is better than nothing.
Maintain a healthy weight
Your weight plays a role in your cholesterol numbers. The American Heart Association (AHA) reports that if you are overweight or obese, losing even a small amount of weight—as little as 5% of your body weight—can improve your cholesterol levels and reduce your heart disease risk.
Level up your diet
Research suggests that certain foods can help your HDL work more effectively. These include monounsaturated fats (found in olive oil), polyunsaturated fats (like omega-3s in fatty fish), and antioxidant-rich foods (such as fruits, vegetables, and whole grains). Try cooking with olive oil, including salmon and tuna in your weekly meals, and adding more colorful fruits and vegetables to your plate.
Quit smoking
Smoking cigarettes or vaping can lower your HDL cholesterol levels. It also raises your risk of high blood pressure, lung disease, and diabetes. If you smoke, quitting is one of the best things you can do for your overall health.
Prioritize sleep
Some studies suggest that getting too little or too much sleep might lower HDL cholesterol. Aiming for the recommended 7-9 hours of sleep per night may help keep your good cholesterol numbers in a healthy range.
Know your numbers
You won't feel if your cholesterol is high, so the only way to know your levels is through a lipid profile test. It's recommended to have your cholesterol checked at least every five years, and more frequently if you have a personal or family history of high cholesterol.
If you have concerns about your cholesterol or want to learn more about raising your good cholesterol levels, we are here to help. Call our office at 410-661-4670 or request an appointment using the online booking tool.