WHAT DO WE NEED TO KNOW ABOUT HDL?

One of the major groups of lipoprotein in the body is the HDL.  Though considered to be the smallest particle among the group, it has protective function against atherosclerosis.  HDL particles have the ability to remove excess cholesterol in the arteries and back to the liver where it is being excreted.

In a healthy person, 30% of cholesterol in the blood is carried by HDL, it transports cholesterol to the liver where it is being synthesized and excreted into the bile, a process called “reverse cholesterol transport”.  Because of this property, it is considered as the healthy cholesterol or what is commonly known as “good cholesterol”.

HDL is also important in the synthesis of steroid hormones when it is transported to the adrenals, ovaries and testes.

What do HDL numbers mean?

• HDL of >60 mg/dl is desirable.  The higher the level of HDL, the more protection against heart diseases like stroke (ischemic type) and heart attack (myocardial infarction).
• HDL of  men have higher incidence of having heart disease caused by atherosclerosis compared to women due to men having noticeably lower HDL level.

Studies were made from samples of middle aged adults that low HDL level is linked with poor and declining memory.

How to raise HDL level?

Do you know your HDL level?  Ask your doctor to have it checked, and to know if you need to increase your HDL level.  Just in case you need to, here are some suggestions that might be beneficial for you:

• Involve in physical activities with light to moderate intensity.  Do some aerobic exercises for at least 30 minutes each day.  It can increase your HDL level by 5 %.  Always check with your doctor before starting an exercise program especially if you have other health issues that might have certain restrictions.
• Maintaining an ideal body weight (related to one’s height and weight) can decrease the risk of developing heart disease.  If you need to lose weight, there’s an increase in your HDL level of 1 mg/dl for every 6 pounds that you will lose.
• If you are smoking, do your best to quit smoking.  Smoking can tighten and damage your blood vessels.  When you stop smoking, it can increase the HDL level by 10%.
• Avoid foods with trans fats.  Be sure to check the list of ingredients on the package, it’s usually written as partially hydrogenated.  Know the food facts.
• Eat foods rich in soluble fiber like oats, beans, peas, bananas, apples, broccoli, carrots, sweet potatoes and onions.
• Increase intake of foods that are rich in omega 3 fatty acids.  Good sources of which is from fish oil (mackerel, salmon, tuna) and plant oils ( canola, flaxseed and soybeans).
• Prefer to eat foods rich in unsaturated fats over saturated fats.
• Niacin (Vitamin B3) and Magnesium supplements are just some of the drugs that have shown to increase HDL level and decrease atherosclerotic progression.  Before you consider taking supplements, be sure to consult your physician and ask what kind of supplements will be right for you. Don’t self-medicate!