Want to know exactly what your 'good' cholesterol (HDL Cholesterol) is?

Have you recently had a blood test, aka a Lipid Profile? There were a lot of words like LDL, HDL, and Triglycerides in that report, right? Sometimes the doctor says, "Your good cholesterol is a little low, you need to increase it." What is this 'good cholesterol'? Why is it so important to us? Let's talk about this simply and clearly.

Why do we call HDL 'good cholesterol'?

Simply put, HDL stands for High-Density Lipoprotein. Think of it like a little 'cleaning service' that runs through our blood vessels. The main job of these HDLs is to pick up 'bad' cholesterol, LDL (Low-Density Lipoprotein), which can build up in our blood vessels and cause things like heart disease and stroke, and take it to the liver. The liver then removes this bad cholesterol from the body.

HDL also has another important job. It's like a maintenance crew, protecting the inner walls of our blood vessels from scratches and damage. Damage to these walls is the first step in atherosclerosis. So HDL helps keep these walls clean and healthy.

What exactly is the difference between HDL and LDL?

To understand the difference between the two, look at this simple table.

Let's understand your cholesterol report.

Your cholesterol level is measured by a blood test called a 'Lipid Profile'. This test measures your cholesterol levels in mg/dL (milligrams per deciliter). This report mainly includes information about:

• Total Cholesterol: The total amount of cholesterol in your body (HDL + LDL + VLDL).
• LDL (Low-Density Lipoprotein): 'Bad' cholesterol. It's not good to have too much of this.
• HDL (High-Density Lipoprotein): 'good' cholesterol. The higher this is, the better.
• VLDL (Very Low-Density Lipoprotein): This is also a type of 'bad' cholesterol, like LDL.
• Triglycerides: These are a type of fat that comes from the food we eat. An increase in these increases the risk of heart disease and inflammation of the pancreas.

So, what is the right HDL level?

The higher your HDL level, the safer your heart is.

What are the reasons for my HDL to decrease?

There can be several reasons why your HDL level may be low.

• Lifestyle: This is the main and most common cause.
• Obesity: Fat accumulation, especially in the abdominal area, reduces HDL levels.
• Lack of exercise: When the body is inactive, HDL levels can decrease.
• Smoking: The nicotine in cigarettes, bidis, or other tobacco products directly lowers HDL.
• Genetic causes: Sometimes this is hereditary. Very rare genetic conditions like Tangier disease can cause very low HDL levels.
• Other medical conditions: If you have a condition called metabolic syndrome, your HDL levels may also be low. This can include several conditions, such as diabetes and high blood pressure.
• Certain medications: Some medications (e.g., some high blood pressure medications) may cause low HDL levels as a side effect.

Is it a problem if HDL is too high?

Generally, it is good to have high HDL. However, in some rare cases, HDL levels that are much higher than 80 mg/dL can cause some problems. These conditions can be caused by genetic changes, certain liver diseases (Primary Biliary Cholangitis), etc. So, like everything else, it is important to keep this in balance.

Okay, now how do we increase this HDL level?

The good news is that we can significantly increase our HDL levels by making lifestyle changes. These things are much more effective than medications.

1. Exercise regularly : Doing aerobic exercise, such as walking, jogging, cycling, or swimming, for 30-60 minutes a day, at least 5 days a week, can significantly increase HDL levels.

2. Avoid smoking completely: If you are a smoker, quitting is the best thing you can do to increase your HDL levels. HDL levels start to increase almost immediately after you quit smoking.

3. Maintain a healthy weight: If you are overweight, losing weight will not only increase HDL, but it will also reduce the risk of many other diseases, such as heart disease and diabetes.

4. Get used to a good diet:

• Good oils: Unsaturated fats found in nuts like olive oil, canola oil, avocados, peanuts, and almonds help increase HDL.
• Fiber-rich foods: Eat more vegetables, fruits, legumes, oats, barley, and whole grains.
• Reduce sugar and flour: Reducing your intake of sugary drinks, cakes, biscuits, and bread can help lower HDL levels as well as triglyceride levels.

5. Limit alcohol consumption: Although some studies have shown that moderate alcohol consumption can increase HDL, it is not a healthy way to do so. The negative effects of alcohol are much greater. Therefore, it is important to avoid alcohol or use it in very limited quantities.

If you have any questions about your report, or if you're not sure how to start making these lifestyle changes, it's best to talk to your doctor. He or she will be able to give you the advice that's right for you.

HDL, cholesterol, good cholesterol, bad cholesterol, heart disease, lipid profile, LDL