How to raise your cholesterol
Why one type of cholesterol is good for you—and how to get more of it

All around us, we're bombarded with messages to lower our cholesterol. But not all cholesterol is bad for you. In fact, one-quarter to one-third of your blood cholesterol should be comprised of high-density lipoprotein, or HDL, which seems to protect against heart attack. How does it do this? Experts believe that HDL, known as the "good" cholesterol, transports "bad" cholesterol away from your arteries and back to your liver, from where it leaves the body. It's also possible that HDL removes excess cholesterol from arterial plaque, slowing the plaque's buildup. In effect, HDL cholesterol acts as the sanitation worker of your bloodstream, gathering unhealthy substances and disposing of them.

How low can you go?
Because HDL is so vital, it may surprise you to learn that even people with low total cholesterol run a substantial risk of heart disease if their HDL levels are low—possibly as much of a risk as people with high LDL levels and high total cholesterol. How low is too low when it comes to HDL? Less than 40 mg/dL is cause for concern, and some studies suggest that women are at risk if their HDL levels are below 50 mg/dL. Ideally, HDL levels should be 60 mg/dL or higher to provide the best protection against heart disease.

Low HDL levels can be caused by a host of factors, including cigarette smoking, obesity, a sedentary lifestyle, excessive carbohydrate consumption, elevated triglycerides (a form of fat in your blood), genetic factors, type 2 diabetes and certain drugs such as beta-blockers, anabolic steroids and progestational agents.

Raising the bar
Want to ensure that your HDL levels reach and stay at an optimum level? Fortunately, you can take plenty of steps. Among the most important:

• Don't smoke. Nearly a third of all coronary deaths in this country are directly related to cigarette smoking.
• Shed excess pounds. If you need to slim down, start a weight-loss program that will let you lose safely and slowly.
• Focus on fiber. An excess of refined carbohydrates, such as white breads, some pastas and cereals and sweets, has been shown to depress HDL levels. Better choices: foods rich in fiber, such as whole-grain cereal, bread and pasta; beans; fruits; and vegetables.
• Get more healthy fats. In moderate amounts, monounsaturated and polyunsaturated fats (found in olive and canola oil, nuts, seeds, avocados, fish and flax meal) raise HDL levels without raising total cholesterol levels. Avoid trans fats and saturated fats, such as those in fried foods, prepackaged baked goods, margarine and certain animal products.
• Exercise. Aim for at least 30 to 60 minutes of physical activity every day or on most days of the week. Taking a walk, riding an exercise bike or joining an aerobics class will help you get results.
• Drink in moderation, if at all. While consuming alcohol can help HDL levels, limit yourself to one drink daily if you're a woman and two drinks daily if you're a man. If you don't drink at all, don't start.