Two Types

• High-density lipoprotein (HDL) works to reduce the amount of cholesterol buildup by carrying cholesterol away from the arteries to the liver and out of the body, thus reducing heart attack risk.
  
  In comparison, low-density lipoprotein (LDL) cholesterol, when found in high numbers in the body, can build up in artery walls, increasing the risk of heart attack and stroke.
  
  

How Is HDL Measured?

• Beginning at age 20, a person should have a blood test known as a lipid profile to measure cholesterol levels and repeat this test every five years, or more often if a doctor recommends it.
  
  While high LDL means an increased risk of heart disease, a high number of HDL cholesterol is a positive indicator. Those whose HDL cholesterol measures 60 mg/dL are said to be at an optimal level and whose level provides protection against heart disease.
  
  Those who have an HDL cholesterol measurement that is less than 50 mg/dL are considered to be at higher risk for heart disease and stroke.
  
  

Boosting Levels: Lifestyle Tips

• If you are found to have a low HDL cholesterol ranking or just wish to improve your heart health, it is important to engage in a few lifestyle activities. The first is regular exercise, which can raise HDL cholesterol by an estimated 5 to 10 percent. By engaging in some form of physical activity, such as walking, gardening, dancing, swimming, biking, or taking an aerobics class, for 30 minutes a day five to six days a week, you can increase your HDL levels in an estimated three weeks.
  
  Another important HDL-boosting lifestyle activity: if you are a smoker, stop.
  
  

Boosting HDL: Diet

• Choosing a diet that contains healthy fats - such as those found in olive, peanut, and canola oils, as well as nuts and fish can help to raise HDL levels. Avoid saturated fats that raise LDL levels, such as red meat, eggs or cheese.
  
  Consuming alcohol in moderation (one drink per day for women and one to two drinks per day for men) also has been shown to raise HDL levels. Consuming more may have adverse effects.
  
  

Boosting HDL: Supplements

• There are several supplements that can also boost HDL levels, such as:
  • Omega-3 supplements
  
  • flaxseed oil or flaxseed supplements
  
  • supplements for plant sterols, such as beta-sitosterol and sitostanol
  
  The recommended daily allowance for these substances may vary based on age, height, and weight. They should be used only as recommended.