Understanding This About HDL Can Improve Your Heart Health

As you age, monitoring key health indicators becomes increasingly important for longevity and quality of life.

One biomarker worth understanding in greater depth is high-density lipoprotein or HDL cholesterol, commonly referred to as the “good” cholesterol. For decades, science has pointed to a link between higher HDL levels and a longer, healthier life span.

However, the relationship is complex with many factors influencing your HDL levels and risk of disease. The purpose of this article is to provide an overview of the latest research on HDL cholesterol and how it may impact your health and longevity.

TLDR: Higher HDL cholesterol levels are associated with lower risks of heart disease and longer lifespans.

• HDL removes excess cholesterol from arteries and carries it to the liver for disposal, reducing plaque buildup.
• Higher HDL levels are associated with better heart health and increased longevity
• Ways to increase HDL include exercising regularly, losing weight, quitting smoking, and following a healthy diet low in saturated fat and high in omega-3 fatty acids.

What Is HDL Cholesterol?

HDL cholesterol, also known as high-density lipoprotein, is often referred to as the “good” cholesterol. HDL particles transport cholesterol from tissues and blood vessels back to the liver for excretion or recycling. Having higher levels of HDL cholesterol is associated with a lower risk of heart disease because HDL helps remove LDL or “bad” cholesterol from arteries.

The Role of HDL in Heart Health

Numerous studies show that people with higher HDL cholesterol levels tend to live longer and have a lower risk of heart disease. For every 1 milligram per deciliter (mg/dL) increase in HDL, the risk of heart disease decreases by 2 to 3 percent. Individuals with HDL levels of 60 mg/dL or higher often have the lowest risk of heart disease.

HDL Cholesterol Levels and Longevity

Several major studies have found a strong link between higher HDL cholesterol levels and living longer.

In the Framingham Heart Study, which followed more than 3,000 people for up to 50 years, those with HDL levels of 60 mg/dL and higher lived up to 2 to 3 years longer than those with lower HDL. The Whitehall study of British civil servants found that 50-year-old men with HDL over 60 mg/dL lived on average 5 years longer than those with lower HDL.

Higher HDL is also associated with a lower risk of health conditions that can reduce lifespan, such as heart disease, stroke, and diabetes. By keeping arteries clear and flexible, higher HDL helps ensure essential organs and tissues receive adequate blood flow and oxygen to function properly. This may slow the aging process and keep people both living longer and staying healthier.

Recommened HDL Levels and Testing Your Biomarkers

Recommended HDL Levels: Above 60mg/dL

For most adults, an HDL level of 60 mg/dL or higher is considered ideal.

Levels below 40 mg/dL for men or 50 mg/dL for women are considered low and may require lifestyle changes or medical intervention to raise HDL.

The higher your HDL, the lower your risk of heart disease. However, extremely high HDL levels above 90 mg/dL may also pose health risks and warrant monitoring.

HDL levels are just one measure of heart health and should be considered along with other biomarkers like LDL, triglycerides, and blood pressure.

Testing and Monitoring HDL

HDL levels are typically measured through a simple blood test. Along with a lipid panel to check other cholesterol markers, HDL testing should be done at regular intervals based on your risk factors:

• Every 5 years for healthy adults with normal levels
• More frequently for those with borderline or high cholesterol
• Annually for anyone with heart disease or diabetes

Mito Health's flagship package, priced at $499, offers testing for HDL as well as 66 other carefully curated biomarkers that provide insight into various aspects of your health - this comprehensive suite of tests allows for early detection of cancer, heart disease, neurodegenerative disorders, diabetes and more.

In addition to testing, members receive a personalized health optimization plan from our doctors incorporating supplements, nutrition, exercise and sleep strategies, and access to exclusive health and longevity events for members.

Foods That Boost HDL Cholesterol

To increase your HDL cholesterol levels, focus on eating foods high in monounsaturated fats and omega-3 fatty acids. Both of these healthy fats have been shown to raise HDL cholesterol. Some of the best foods for boosting your HDL include:

Fatty Fish

Fatty fish like salmon, tuna, and mackerel are excellent sources of omega-3 fatty acids, which can increase HDL cholesterol. Aim for two to three servings of fatty fish per week. Each serving should be 3 to 4 ounces.

In addition to raising HDL, omega-3s provide other heart health benefits like lowering blood pressure and heart rate.

Nuts

Nuts, especially almonds and walnuts, contain monounsaturated fats that raise HDL cholesterol. Have an ounce of nuts as a snack a few times a week or add them to yogurt, salads, or oatmeal. Nut butters made from almonds or peanuts also contain HDL-boosting fats. Look for varieties with no added sugar.

Olive Oil

Olive oil is a key component of the Mediterranean diet and a major source of monounsaturated fats. Use olive oil for cooking, salad dressings, and marinades.

Aim for 2 to 3 tablespoons per day. Olive oil has been shown to increase HDL cholesterol while lowering inflammation in the body.

Avocados

Avocados are creamy fruits that contain monounsaturated fats which boost HDL cholesterol. Enjoy half an avocado a few times per week by spreading it on toast, adding it to a salad or smoothie, or making homemade guacamole.

Avocados provide nearly 20 vitamins and minerals in addition to healthy fats.

Exercise and HDL Cholesterol

Exercise is essential for maintaining healthy HDL cholesterol levels and longevity. Regular physical activity has been shown to raise HDL cholesterol over time, which helps remove excess cholesterol from arteries and tissues.

Aerobic Exercise

Engaging in moderate aerobic exercise for at least 30 minutes a day, 5 days a week can significantly improve your HDL cholesterol. Aerobic exercise includes activities like walking, jogging, biking and swimming. As your heart rate increases during aerobic exercise, your body pumps blood faster, which helps remove LDL cholesterol from your arteries and tissues. O

ver time, regular aerobic exercise can raise your HDL cholesterol by as much as 5 to 10 milligrams per deciliter (mg/dL).

Strength or Resistance Training

In addition to aerobic exercise, strength or resistance training with weights at least 2 days a week can boost your HDL cholesterol. Weight training causes small tears in your muscles that must be repaired. This process requires cholesterol and fats, which are then cleared from your bloodstream by HDL cholesterol.

Common weight training exercises that can improve HDL cholesterol include bench presses, shoulder presses, lat pulldowns, bicep curls and triceps extensions.

High Intensity Interval Training

High intensity interval training (HIIT) involves short periods of intense exercise followed by recovery periods. HIIT may significantly raise HDL cholesterol, even with just 15 to 20 minutes of exercise, 2 to 3 times per week. HIIT could include intervals of jogging or biking at maximum effort for 1 minute followed by walking for 2 minutes.

The intense intervals raise your heart rate and require more oxygen, which helps clear cholesterol from your blood. The recovery periods prevent overexertion.

Supplements That Raise HDL Levels

To increase your HDL cholesterol levels, certain supplements may help. However, you should always talk to your doctor before adding any supplements to ensure safety and effectiveness based on your individual health conditions.

Fish Oil

Fish oil supplements contain omega-3 fatty acids, which can help raise HDL cholesterol. Omega-3s may reduce inflammation in the body and improve cholesterol metabolism.

Aim for 1 to 4 grams of fish oil per day, which provides 600 to 2400 milligrams of omega-3s. Popular options include krill oil and cod liver oil in addition to regular fish oil capsules.

Niacin

Niacin, also known as vitamin B3, can effectively raise HDL cholesterol levels when taken in high doses such as 1,000 to 3,000 mg per day. Niacin works by blocking the liver from removing HDL cholesterol and may increase HDL by more than 30% if taken regularly.

However, high dose niacin often causes an uncomfortable flushing reaction for many people. Sustained-release or “flush-free” niacin formulas may help reduce this side effect.

Red Yeast Rice

Red yeast rice supplements contain monacolins, compounds that can inhibit cholesterol production in the liver. Some studies show red yeast rice may raise HDL cholesterol by up to 13% and lower LDL cholesterol by up to 26%. A typical dosage is 1,200 to 2,400 mg per day in divided doses. Red yeast rice may interact with some medications, so you should check with your doctor first.

CoQ10

Coenzyme Q10 or CoQ10 is an antioxidant compound found in many foods and available as a supplement. CoQ10 assists in energy production and may help improve cholesterol metabolism.

Doses of 100 to 600 mg per day of CoQ10 supplements have been shown to raise HDL cholesterol levels by up to 29% according to some research. CoQ10 may interact with certain medications like blood thinners, so consult your physician first.

In summary, fish oil, niacin, red yeast rice and CoQ10 are supplements that may help raise your HDL cholesterol when taken under the guidance of your doctor. For the best results, focus on a balanced diet, exercise and maintaining a healthy weight in addition to strategic supplement use.

The HDL and LDL Balance

Having balanced levels of HDL ("good") and LDL ("bad") cholesterol is crucial for your health and longevity. The ratio of these two types of cholesterol can impact your risk of heart disease and other health issues as you age.

Finding the Right Balance

For the best health outcomes, aim for an HDL level of 60 mg/dL or higher and an LDL level of 100 mg/dL or below.

The ratio of total cholesterol to HDL cholesterol should be 4.5 or below. If your numbers need improvement, lifestyle changes and medication as prescribed by your doctor can help shift your cholesterol levels to a healthier balance.

Monitoring your cholesterol levels regularly and maintaining an optimal balance of HDL and LDL cholesterol levels puts you in the best position to live a long and healthy life with a lower risk of heart disease, high blood pressure or stroke. By understanding how the types of cholesterol in your body work together, you can make informed choices about diet, exercise and medical interventions to achieve ideal cholesterol levels and support your overall health.

Conclusion

As you have learned, increasing your good HDL cholesterol can have significant impacts on your long term health and longevity. By making simple lifestyle changes like exercising regularly, losing excess weight, quitting smoking, and eating a healthy diet low in saturated fat and high in nutrients, you can boost your HDL levels and give yourself the best chance at a long, vital life. Your cholesterol levels are one of the most important indicators of your health, so making the effort to understand your numbers and take steps to optimize them is one of the greatest gifts you can give yourself.

At Mito Health, we specialize in advanced health diagnostics to test your HDL levels (along with 66 other biomarkers) - to form a science-based, personalized health plan to help you optimize your health. Sign up for our flagship package today to take control of your health and your future.