Understanding Cholesterol: The‍ Importance of ‌HDL Cholesterol for Cardiovascular Health

Cholesterol is essential for maintaining normal human function. While there is “bad‍ cholesterol” ⁤that is harmful to cardiovascular health, there is also “good cholesterol”. HDL cholesterol is that, and unlike⁤ LDL cholesterol, it is known to be more harmful to cardiovascular health when its level is low.

HDL cholesterol cleans blood vessels ⁢and helps blood‍ circulate‌ well Source: Getty ⁤Image Bank

HDL cholesterol, which cleans ⁤blood vessels, ​increases the risk of cardiovascular disease if insufficient. Unlike LDL cholesterol, which builds up on the walls of blood vessels and‌ causes atherosclerosis, HDL cholesterol has the effect of reducing the ‍risk of various cardiovascular diseases, including atherosclerosis.

What is HDL Cholesterol?

HDL cholesterol is also cholesterol combined with lipoproteins and is also called “high-density lipoprotein” because of ⁤its low lipid content and high protein content. Instead of being​ deposited in blood vessels, it carries the​ remaining cholesterol in the blood​ to the liver ⁣and allows it to be excreted, thus cleaning the blood vessels and keeping the blood⁢ clean.

Normal Levels of HDL Cholesterol

Because ‌it helps maintain blood vessel health, the higher the level of HDL ‍cholesterol, the ⁣better. Usually, HDL cholesterol is considered high when it is above 60 mg/dL, regardless of gender. On the other hand, when it ‌is below 40 mg/dL for men and 50⁢ mg/dL for women, it is considered lower than ‍normal and is called “low ⁤HDL cholesterol.”

The Relationship Between HDL and LDL Cholesterol

Specifically, the higher the level of LDL cholesterol in ⁤the blood, the lower the level ⁤of HDL ⁤cholesterol. This is‌ known to be due to cholesterol transfer protein (CETP). CETP is a protein that binds to HDL cholesterol, preventing it from functioning properly and increasing LDL cholesterol levels.

The Risks of High HDL Cholesterol Levels

However, ⁣high HDL levels may not necessarily be good.⁤ Research has shown that too high HDL cholesterol levels can also be harmful to your health. According to​ the results of a 2023 national study of 77,000 adults aged 40 and over who had ‍at least two health checkups, the ⁤risk of developing​ cardiovascular disease was found in groups whose⁣ HDL cholesterol increased rapidly by more than 15 mg/kg. dL at a time was confirmed to be 15% higher.

Controlling HDL Cholesterol Levels

So how can we control HDL cholesterol levels in the blood? When controlling LDL cholesterol levels, in ⁣addition to lifestyle habits, factors synthesized in the liver must be considered, but HDL‌ cholesterol is generally greatly affected by lifestyle habits. Since HDL cholesterol can be raised or lowered by exercise, diet, smoking,⁢ sleep, etc., ‌it is a factor‍ that can be controlled simply by maintaining a healthy lifestyle.

Exercise and HDL Cholesterol

Aerobic exercise ⁣is great for increasing low HDL cholesterol levels. If you don’t have a specific cardiovascular disease, it’s recommended to do aerobic ‍exercise such as walking, cycling, or swimming at a moderate intensity for at least 30 minutes ‍five times a week, or at a vigorous intensity for at least 20 ⁢minutes three times a week.

Diet ⁣and HDL Cholesterol

Diet can also affect HDL‍ cholesterol levels, and the intake of unsaturated fatty acids is particularly helpful. Unsaturated fatty‌ acids are also called “essential fatty acids” because they‍ are not naturally synthesized ‌in the body and must be consumed through food. Representative examples are omega-3 fatty acids and omega-6 fatty acids.