There is more to watching your cholesterol than knowing the number one. Total cholesterol under 200mg/dl is a wonderful high, but what is an HDL level? Low HDL is associated with heart disease and strokes. New information and studies suggest that higher HDL levels prevent Alzheimer’s as well as strokes.
What is HDL?
High Density Lipoproteins are the “cholesterol stores” of your blood. They pick up excess cholesterol in the blood and take it to the liver, where the body can break it down into simpler substances that can be used or removed. The more HDL you have, the less LDL – Low Density Lipoproteins, aka “bad cholesterol” you will have.
Diet, age, medication, medications and family history all have an effect on the amount of HDL in the blood stream.
What is the target figure to have?
Target figures for both sexes and men are 60mg/dl or higher. If your HDL levels are 40mg/dl or less, you are at risk of heart disease or stroke.
How to raise your current HDL level
1. Lose weight- for every 6 pounds you lose, you will gain 1mg/dl in HDL for your health. That sounds like a good cause to lose.
2. Diet- replace liquid vegetable oil with solid fats, such as castor oil or butter. Avoid products with “hydrogenated” or “partially-hydrogenated” labels. These fats are changed, and the body does not give up. They are also known as “trans-fates.”
3. Regular exercise for 30 minutes, five times a week can raise HDL by 5mg/dl in healthy adults. Walking, cycling, swimming, etc. They all work in amazing ways. If you can’t do it all during the day, try breaking it up into groups, say walking briskly for 10 minutes before work, at lunch and before dinner.
Quit smoking. Smoking increases LDL in the blood, lung damage, etc. There has never been a better time to retire.
5. Seek medical help. If diet, exercise, and family history aren’t enough, your doctor may prescribe other medications to help lower your LDL and It increases HDL in your blood. Take the medication as prescribed and as advised above. If you seat experience discomfort, talk to your doctor.
Your HDL is the most important number in your health. Your heart and brain thank you for monitoring your order.
This article is limited to the diagnosis of any medical condition and does not advocate or prescribe any specific medication or treatment. Always seek the advice of a licensed physician for proper diagnosis or treatment of any disease or condition.
Source: Christopher Hess, Cynthia Tank, “Hand Cholesterol: Raising HDL Levels” Web MD Website, February 8, 2010 Source: Staff Article, “HDL cholesterol: How to boost your ‘good’ cholesterol,” Mayo Clinic Website, July 21, 2010
