Good Cholesterol Can Help You to Keep Your Health Better


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The cholesterol in a person’s blood originates from two major sources; food consumption and liver production. Cholesterol can’t dissolve in the blood. Cholesterol is divided into two types- Low-density lipoprotein (LDL) and High-density lipoprotein (HDL). Low-density lipoprotein (LDL) is also known as “bad” cholesterol where as High-density lipoprotein (HDL) is known as “good” cholesterol.

Why is high-density lipoprotein called as good cholesterol?

HDL or high-density lipoprotein is known as good cholesterol because it helps the body to eliminate the bad cholesterol (LDL) and thereby reducing the risk of heart attack and stroke. Therefore, the more bad cholesterol a person has, the more HDL cholesterol is needed. About 25-30 percent of blood cholesterol is carried by HDL. It helps to remove excess cholesterol from arteries and thus prevents the formation of blocks. High levels of HDL are considered as beneficial because it attaches LDL to it as it passes through the arteries. When the LDL is attached to the HDL, it is carried along with the blood and it is passed into the liver where it is broken down and eliminated. HDL cholesterol levels can be raised by following a healthy diet and taking necessary medications and supplements.

Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood. It is better to think high, incase of HDL cholesterol i.e., 60 mg/dL or above. An HDL level below 40 mg/dL increases the risk of heart related problems. The average amount of HDL required for a normal person is 40 to 50 mg/dL.
Keeping HDL level of 60 mg/dL or above is considered a “negative risk factor” and will reduce the 10-year risk of suffering a heart attack and strokes. Researches found out that women are at increased risk of heart attack. Thus studies have proven that an HDL level of 60 mg/dL or above can improve the function of brain cells and protect against strokes and mental decline.

What are the steps to improve HDL cholesterol level in your body?

High HDL cholesterol helps to increase your lifespan. There are many methods available to improve HDL cholesterol level in your body. This includes dietary and lifestyle changes, regular exercise and Fenobrate therapy to attain desired level of HDL cholesterol. I have given some of the tips to improve your HDL cholesterol level as follows:

• Maintaining a healthy weight helps to increase the HDL cholesterol level. If you are over weight, try to reduce your weight. For every 2 pounds you lose, your HDL may increase by .35 mg/dL.

• Try to engage in more physical activity as it helps to increase the HDL cholesterol level by 3 percent to 9 percent.

• Use only foods that contain healthier fats. Try to avoid those foods that contain Trans fat, which raises LDL cholesterol and lowers HDL cholesterol. Monounsaturated fats which are found in canola, peanut and olive oils are healthier.

• Drink alcohol only in moderate amount. Moderate use of alcohol particularly red wine has the capability to increase the level of HDL cholesterol. Smoking lowers the level of HDL cholesterol and leads to the formation of blocks in arteries. So, avoid smoking if you are having the habit of smoking.

What are the food items that can promote HDL level in your body?

Foods such as fish, Soya products, fiber rich foods, beans, oat bran and onions help to increase the HDL level in your body. Fruits such as orange, apple, grape and citrus foods and also red wine can promote HDL level in your body. Use oils such as olive oil, cashews, peanuts, avocado, corn oil, peanut oil, canola oil, soybean oil, cottonseed oil, safflower oil, fish etc in your food to promote HDL level in your body.

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