How to raise “good” cholesterol and lower “bad”: advice from a cardiologist

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There are two main types of cholesterol. These are low-density lipoproteins (LDL), also called “bad” cholesterol, and high-density lipoproteins (HDL, “good” cholesterol), which help remove “bad” cholesterol from the body. Experts note: it is important to have a high level of HDL and a low level of LDL.

What levels of HDL and LDL are optimal

“Ideally, 'good' cholesterol should be 60 mg/dL (1.55 mmol/L – ed) or higher, although the standard range is 40 mg/dL (1.03 mmol/L – ed) to 59 mg/dL (1.52 mmol/l – ed.). When HDL levels drop below 40, you're at increased risk for heart disease,” says cardiologist Leslie Cho, MD.

Ideal LDL levels vary by age, gender, and health status. However, there are general averaged recommendations, experts from the Cleveland Clinic (USA) note.

• In the absence of heart disease and its risk, it is 100 mg/dL (2.58 mmol/L) or less.
• For those who are at risk (have heart or blood vessel disease, metabolic syndrome, and other factors risk), doctors usually recommend an LDL level of 70 mg/dL (1.81 mmol/L) or even less.

How to raise “good” cholesterol and lower “ bad”

There are two simple strategies to help improve your cholesterol.

Diet: Eat a heart-healthy diet. Choose “good” fats and avoid trans fats, increase the amount of fiber, reduce the consumption of red meat.

Physical activity: a sedentary lifestyle has a negative effect on cholesterol levels. Try to get 30 minutes of moderate-to-vigorous exercise every day, at least five days a week.

If these efforts don't work, your doctor may prescribe medication to help lower your cholesterol.< /p>