What Causes HDL Numbers to Be Low?

High-density lipoprotein, or HDL (also known as "good" cholesterol) is a beneficial component that is believed to carry cholesterol away from arteries, preventing arterial buildup that can lead to heart attack and stroke. When HDL levels are low, the body is not as resistant to low-density lipoproteins (LDLs, also known as "bad" cholesterol), and arterial plaque buildup is more likely to occur. Though both types of cholesterol are necessary for some body functions, a healthy balance between the two is needed for optimum artery health. LDL levels below 100 mg/dl and HDL levels above 60 mg/dl are considered optimal.

Lifestyle Reasons for Low HDL

• Inadequate levels of HDL cholesterol can be heavily influenced by the diet. However, many will be surprised to learn that certain types of lifestyles can also limit proper HDL levels. For example, obesity and the related presence of type 2 diabetes have been known to severely limit quantities of HDL in the bloodstream. Also, a lack of regular exercise (at least 30 minutes a day on most days of the week), high blood pressure, and cigarette smoking all tend to contribute to low HDL numbers. (see References 2) Smoking Cessation, regular aerobic exercise (such as walking, jogging or swimming), and weight loss can all be beneficial to maintaining proper levels of this good cholesterol.

Dietary Reasons for Low HDL

• Another reason for low HDL numbers is simply not eating enough foods that raise HDL levels.

  Monounsaturated oils, such as olive, peanut, and canola oils, will usually raise HDL cholesterol levels. However, make sure none of these oils are hydrogenated or partially-hydrogenated, since hydrogenated oils are trans fats and actually have a very negative effect on HDL. For this reason, check the labels of everything you eat to avoid trans fats and hydrogenated oils. When these oils are sold in bottles in the store, they are not hydrogenated and can be used confidently in home-prepared dishes.

  Omega-3 fatty acids are also extremely helpful at balancing LDL and HDL levels. A lack of these essential nutrients could be a factor in low HDL numbers. To correct this, increase intake of flaxseed and fish, such as salmon and tuna. Each of these foods is rich in omega-3 fatty acids and can also be found in supplement form (fish oil and flaxseed oil capsules, for example, can be obtained in most health food and drug stores).

  Another method found to be helpful in raising HDL cholesterol is the Mediterranean diet. This kind of diet is rich in fruit, vegetables, beans, and whole grains, and is low in red meat and eggs. Also, this diet is heavy in olive oil and contains moderate amounts of fish, poultry, and milk products.

  Though whole grain carbohydrates are usually healthy, a diet made up of more than 60% carbs has also been known to lower HDL levels. The USDA recommends between 5 and 8 servings of grains per day depending on gender and age. See MyPyramid.gov for more information.