Cholesterol is a lipid or fat molecule that your body needs for building cells and making hormones. Your liver produces cholesterol, but you can also get it from the food you eat. There are two types of cholesterol: high-density lipoprotein (HDL), also called the “good” cholesterol and low-density lipoprotein (LDL), commonly known as the “bad” cholesterol. The relationship between LDL and HDL is complicated. However, it is widely accepted that having high levels of LDL in your bloodstream is a significant risk factor for heart disease.
What is good cholesterol?
The role of HDL is to shuttle cholesterol in your bloodstream to your liver, where it will be broken down and eliminated from your body. HDL is considered good cholesterol because it helps to clear LDL cholesterol from your bloodstream, preventing the buildup of plaque on your arterial walls, and, therefore, reducing your risk of heart disease.
Raising your HDL cholesterol level is considered beneficial because it helps to lower your risk of heart disease. Some ways to increase your HDL cholesterol level include:
- Getting regular exercise
- Not smoking
- Maintaining a healthy weight
- Eating a balanced diet rich in monounsaturated and polyunsaturated fats, such as nuts, seeds, and fatty fish
- Reducing your intake of trans and saturated fats
- Drinking alcohol in moderation (if at all)
Is high HDL always good?
While having high levels of HDL is generally good, it is not always an indication of better heart health. In rare cases, a genetic condition called familial hypercholesterolemia (FH) can cause abnormally high levels of HDL cholesterol in the blood. In these cases, the excess HDL can become dysfunctional and not function correctly, leading to an increased risk of heart disease.
Apart from FH, several factors can affect your HDL levels. For instance, HDL levels tend to be higher in women compared to men. Also, people who are overweight or have type 2 diabetes tend to have lower HDL levels. Additionally, some medications, including beta-blockers, anabolic steroids, and some progestins, have been shown to lower HDL levels.
What are the recommended HDL levels?
According to the American Heart Association, the recommended HDL cholesterol level for adults should be at least 60 mg/dL (milligrams per deciliter) or higher. However, the ideal level for HDL cholesterol may vary depending on your overall health status.
For instance, people who have several risk factors for heart disease, such as those with diabetes, hypertension, or a history of heart attacks or stroke, may need to have higher HDL levels. In contrast, individuals who have low-risk factors may have lower HDL levels and still be considered healthy.
Causes of low HDL levels
Low HDL cholesterol levels are a risk factor for heart disease. Therefore, it is crucial to identify the underlying cause of low HDL levels to help manage the condition. Several factors can cause low HDL levels, including:
- Being overweight or obese
- Physical inactivity
- A diet high in trans and saturated fats
- Smoking cigarettes
- A family history of heart disease
- Genetic factors, such as familial hypobetalipoproteinemia (FHBL) and Tangier disease
- Anabolic steroid use
- Uncontrolled diabetes
Can you increase HDL levels naturally?
Fortunately, several lifestyle changes can help increase your HDL levels naturally. These include:
- Losing weight: Losing weight, especially around the waist can help improve HDL levels.
- Exercising regularly: Regular exercise can help improve your cholesterol profile, including increasing your HDL level.
- Eating healthy fats: Replacing saturated and trans fats with healthy fats such as monounsaturated and polyunsaturated fats can help raise HDL levels.
- Drinking alcohol in moderation: Drinking alcohol in moderation can help increase HDL levels, but it’s essential to limit intake to one drink per day for women and two drinks per day for men.
- Limiting sugar intake: Cutting back on sugar and refined carbohydrates can help improve your HDL levels and overall cholesterol profile.
- Stop smoking: Quitting smoking can help improve your HDL and LDL levels and overall heart health.
HDL vs. LDL cholesterol: What’s the difference?
LDL cholesterol is often referred to as ‘bad” cholesterol because it builds up in the walls of your arteries and forms plaques. Over time, these plaques can cause narrowing and hardening of the arteries, increasing the risk of heart attack and stroke. LDL cholesterol is transported from the liver to your arteries by low-density lipoprotein (LDL) particles.
In contrast, HDL cholesterol helps remove cholesterol from your bloodstream and transport it back to your liver to be processed and eliminated from your body. This is why HDL is known as “good” cholesterol.
The following table summarizes the main differences between HDL and LDL cholesterol:
| Cholesterol type | Function | Effects on health |
|---|---|---|
| LDL | Transports cholesterol from the liver to the arteries | Can lead to the buildup of plaques in the arteries, increasing the risk of heart attack and stroke |
| HDL | Transports cholesterol from arteries back to the liver for processing and elimination | Helps reduce the risk of heart disease |
Conclusion
In conclusion, cholesterol is an essential molecule that your body needs to function correctly. However, high levels of LDL cholesterol are a significant risk factor for heart disease, while high levels of HDL cholesterol are beneficial for heart health.
By making lifestyle changes such as exercising regularly, eating a healthy diet, avoiding smoking, and moderating alcohol intake, you can increase your HDL cholesterol levels naturally and reduce your risk of heart disease.
Common Questions on Identifying Beneficial Cholesterol
-
Which of the following would be characterized as good cholesterol?
a. High-density lipoprotein (HDL) -
How can I raise my HDL cholesterol level?
Some ways to increase your HDL cholesterol level include regular exercise, not smoking, maintaining a healthy weight, eating a balanced diet rich in monounsaturated and polyunsaturated fats, reducing your intake of trans and saturated fats, and drinking alcohol in moderation (if at all). -
What are the recommended HDL levels?
According to the American Heart Association, the recommended HDL cholesterol level for adults should be at least 60 mg/dL (milligrams per deciliter) or higher. -
What causes low HDL levels?
Low HDL cholesterol levels may be caused by several factors, including being overweight or obese, physical inactivity, a diet high in trans and saturated fats, smoking cigarettes, a family history of heart disease, genetic factors, such as familial hypobetalipoproteinemia (FHBL) and Tangier disease low levels of high-density lipoprotein) -
Can you increase HDL levels naturally?
Yes, several lifestyle changes can help increase your HDL levels naturally. These include losing weight, exercising regularly, eating healthy fats, drinking alcohol in moderation, and limiting sugar intake.
References
- American Heart Association (2021). HDL (Good), LDL (Bad) Cholesterol and Triglycerides. Available at https://www.heart.org/…/hdl-good-ldl-bad-cholesterol-and-triglycerides.
- Mayo Clinic (2021). HDL cholesterol: How to boost your good cholesterol. Available at https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388.
- NIH (2020). Familial Hypercholesterolemia. Available at https://ghr.nlm.nih.gov/condition/familial-hypercholesterolemia.
- NMCD (2021). Low HDL cholesterol: Causes, treatment, and management. Available at https://www.nmcd-journal.com/article/S0939-4753(20)30175-8/fulltext.
- Verywell Health (2020). Tips for Raising Your HDL ‘Good’ Cholesterol. Available at https://www.verywellhealth.com/how-to-raise-hdl-good-cholesterol-697548.