HDL cholesterol – norms, role. How to raise HDL good cholesterol?

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HDL cholesterol is often called “good cholesterol” because it helps protect the heart and blood vessels from disease. It is essential for good health, but can sometimes be too high or too low, which can lead to heart health problems.

HDL cholesterol – what is it?

Cholesterol is a waxy, fatty substance called a lipid. The liver makes all the cholesterol the body needs. Inside the body, cholesterol travels through the blood on two different types of proteins called lipoproteins.

LDL cholesterol makes up most of the cholesterol in the body. LDL cholesterol is also called bad cholesterol because very high levels of this substance circulating in the body can increase the risk of heart disease.

In contrast, HDL cholesterol is referred to as good cholesterol because higher levels of it can lower the risk of heart disease.

When explaining exactly what HDL cholesterol is, you should also explain what HDL stands for. HDL stands for High Density Lipoprotein. Lipoproteins are small particles of lipids (fats) and proteins that carry fat around the body in the blood. HDL cholesterol is high in protein and relatively low in fat. This means it is very dense, which is why it is called a “high density” lipoprotein.

HDL cholesterol is one of the five main types of lipoproteins. It carries about a quarter of the cholesterol in the blood. Most of the rest is carried in LDL (Low Density Lipoprotein) cholesterol.

See: A mysterious disease worries scientists. He attacks people who were previously health specimens

HDL cholesterol — norm

Approximate norms of HDL cholesterol level in units of mg / dl:

1. in men, the normal HDL cholesterol level should be at least 40 mg / dl,
2. in women, HDL cholesterol levels should be at least 50 mg / dL.

Approximate standards for HDL cholesterol in mmol / l units:

1. in men, normal HDL cholesterol should be at least 1,0 mmol / l,
2. in women, normal HDL cholesterol levels should be at least 1,3 mmol / l.

Also read: Cholesterol promotes breast cancer

HDL cholesterol – role in the body

HDL cholesterol is protective against heart and blood vessel disease such as heart attacks and strokes. Cholesterol itself is fat, so it is not cholesterol that is protective, but the HDL lipoprotein as a whole.

The three main roles of HDL cholesterol in the body:

1. Removes excess cholesterol (fat) from blood vessels and other tissues and returns it to the liver for transformation or removal from the body,
2. Has anti-inflammatory properties, which helps to protect the walls of the arteries against LDL cholesterol (bad cholesterol),
3. Has an antioxidant effect, which helps protect cells and important chemicals in the blood and tissues from breaking down.

See: Check your child’s cholesterol!

HDL cholesterol – causes of low levels

There are many possible causes of low HDL cholesterol, but some can be eliminated or modified. If you have low HDL cholesterol, your doctor should consider what’s causing it to help decide how to increase it.

1. Diet to HDL cholesterol

Eating a diet high in saturated fat and drinking too much alcohol can contribute to lower HDL levels.

1. Drugs and HDL cholesterol

Certain medications can lower HDL levels, including birth control pills, estrogen replacement therapy, and anticonvulsants.

1. Genetics and HDL cholesterol

If your parents, grandparents or siblings have low HDL cholesterol levels, chances are that you will also struggle with low levels.

1. Climacterium a cholesterol HDL

Research suggests that hormonal changes during the menopause can affect how HDL works in the body, and in some women HDL cholesterol loses some of its valuable properties.

1. Hypothyroidism and HDL cholesterol

People with hypothyroidism may have low HDL cholesterol.

1. Infections and inflammations and HDL cholesterol

Research suggests that HDL cholesterol levels change in some cases, such as acute infection (an infection that starts suddenly) and chronic (long-term) inflammatory conditions such as rheumatoid arthritis.

Other research suggests that low HDL cholesterol may be harmful in dialysis for kidney disease, as it can worsen inflammation and tissue damage.

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HDL cholesterol – how to increase its level?

What is the diet that influences the correct HDL cholesterol level? One of the keys to improving your HDL to LDL ratio is reducing your intake of unhealthy fats such as saturated and trans fats. However, eating the right foods can also help with this.

1. Oats and HDL cholesterol

Oats contain soluble fiber, which helps to prevent bad cholesterol from being absorbed into the bloodstream. Some of this soluble fiber is in the form of beta glucan, a type of fiber associated with lowering LDL cholesterol.

Eating 3 grams of beta glucan daily has been shown to impact heart health – and about half of that amount can be obtained from 3/4 cup of dry oats.

1. Beans and legumes and HDL cholesterol

Beans and legumes are another great source of cholesterol friendly soluble fiber.

It is estimated that consuming as little as 1/2 cup a day can help lower LDL cholesterol by an average of 6,6 mg / dL, improving the LDL to HDL ratio.

1. Olive oil and HDL cholesterol

Olive oil contains heart-healthy monounsaturated fats. A Mediterranean-style diet rich in olive oil can enhance HDL cholesterol functions, such as removing excess cholesterol from the blood vessels of the heart by keeping them open.

1. Apples and HDL cholesterol

Apples are the best source of pectin, which can lower LDL cholesterol, improving your LDL to HDL ratio.

Apples also contain polyphenols. These substances can help prevent clogging of the arteries by stopping the oxidation of LDL cholesterol.

1. Fish and HDL cholesterol

Fish like salmon, tuna, mackerel and herring are full of omega-3 fatty acids. These fats don’t increase HDL directly, but they can help lower levels of triglycerides – a type of unhealthy fat in your blood.

They improve heart health in other ways as well, such as lowering blood pressure and reducing the risk of dangerous blood clots forming.

See: What are the elevated triglycerides evidence?

HDL Cholesterol – Lifestyle Change

In order to maintain the proper level of HDL cholesterol in the body, you should also:

1. regular cholesterol tests,
2. eat a balanced diet rich in fruits, vegetables, whole grains and lean protein
3. reduce consumption of saturated and trans fats, processed foods, and added salt and sugars,
4. engage in physical activity,
5. keep the correct weight,
6. avoid smoking,
7. limit alcohol consumption,
8. avoid stress,
9. take care of adequate amount of sleep.

HDL cholesterol – atherosclerosis

Plasma concentrations of high-density lipoprotein (HDL) are negatively correlated with the frequency of cardiovascular events. People with elevated plasma HDL levels are less prone to developing atherosclerosis and endothelial dysfunction. In contrast, low HDL levels predict an increased incidence of myocardial infarction. HDL cholesterol is presumed to be potentially antiatherosclerotic through the following actions:

1. HDL facilitates reverse cholesterol transport and delivers cholesterol from the blood vessels to the liver for, for example, excretion from the body. Thus, it counteracts harmful pro-atherogenic lipid particles such as LDL,
2. HDL acts as an antioxidant. Reducing vascular oxidative stress may contribute to the atherosclerotic effects of HDL,
3. HDL has anti-inflammatory properties that probably reduce the inflammatory processes in the vessel wall during atherosclerosis,
4. HDL enhances the proliferation and migration of endothelial cells and endothelial progenitor cells, and thus promotes the restoration of endothelial integrity.