Understanding and Increasing HDL (Good Cholesterol)

In the United States, about 93 million adults over the age of 20 have total cholesterol levels above 200 mg/dL, which is considered elevated, and 12% have levels exceeding 240 mg/dL. High cholesterol can stem from various factors, including insufficient levels of “good” cholesterol (HDL) to counterbalance the “bad” cholesterol (LDL).

At our practice, we emphasize the importance of education in managing cholesterol levels. Fellowship-trained cardiologist James Kim and our team have compiled the following information to help you understand the basics of HDL and LDL cholesterol.

Additionally, we offer some tips on how to boost your good cholesterol levels to enhance your heart health.

Decoding HDL and LDL Cholesterol

Cholesterol numbers can be confusing, so let’s simplify them into good and bad categories:

• Low-Density Lipoprotein (LDL): This represents the majority of the cholesterol in your system. Higher-than-normal levels of LDL put you at risk for serious heart disease or stroke. LDL is the “bad” cholesterol, as it can accumulate in your blood vessels and obstruct circulation.
• High-Density Lipoprotein (HDL): This helps balance your cholesterol levels by absorbing cholesterol and transporting it to your liver for expulsion. HDL is the “good” cholesterol.

Ideally, your total cholesterol should be under 200 mg/dL. For HDL, women should aim for 50 mg/dL or higher, and men should target 40 mg/dL or higher. Increasing your HDL levels can help mitigate problems associated with LDL, making it beneficial for your overall heart health.

Boosting Your HDL Levels

There are several ways to increase your HDL levels, starting with your diet. Foods that help boost HDL include:

• Leafy greens
• Purple fruits and vegetables (cabbage, eggplant, blueberries, blackberries)
• Fatty fish (salmon, mackerel, sardines)
• Nuts
• Olive oil
• Flaxseeds
• Coconut oil
• Beans

Regular exercise, particularly high-intensity activities like running, is another effective way to raise HDL levels.

If you are overweight, losing excess weight can significantly improve your overall health, including your heart health. Studies show that losing just 5-10% of your excess body weight can lead to lower overall cholesterol levels and higher HDL levels.

Finally, if you smoke, quitting is crucial for heart health. One study found that among 1,500 people who quit smoking, HDL levels increased twice as much in those who remained smoke-free for a year compared to those who resumed smoking.

For more information about the role of HDL in heart health and how to increase it, please contact one of our offices in National City or Chula Vista, California.