Increased HDL From Running

HDL, or high-density lipoprotein, is the “good” cholesterol that can counteract the bad cholesterol, or LDL, in your blood. Composed primarily of protein with a small amount of fat, HDL helps move cholesterol out of your body. While the LDL cholesterol -- or low-density lipoprotein -- can clog arteries, HDL helps keep arteries clear and can lower your risk of heart disease. You should aim for an HDL cholesterol level of 60 milligrams per deciliter or above, according to MayoClinic.com.

One of the best ways to raise your HDL levels is through aerobic activity like running. If you exercise regularly -- at least 30 minutes five days a week -- you’ll see those numbers rise. MayoClinic.com reports that healthy sedentary adults can raise their HDL cholesterol by about 5 percent within two months of starting an exercise program. Your HDL levels may be lower if you are packing a few extra pounds. Running can help you lose weight and raise those levels.

While regular exercise like running can raise your HDL cholesterol, the benefits may vary based on your current levels. A study by the Lawrence Berkeley National Lab found that new male runners who started with a relatively high HDL cholesterol level saw a bigger increase after a year of running than new runners who started with a relatively low level. Another study published by "Arteriosclerosis, Thrombosis, and Vascular Biology" -- a journal of the American Heart Association -- found similar results. The study concluded aerobic exercise contributed to just a modest increase in HDL cholesterol levels for those people who started with a low HDL level.

While results may vary based on your starting levels of HDL, the intensity and duration of your runs may give you a bigger boost. The researchers in the Berkeley study noted that the men who started with higher HDL cholesterol levels ran more and lost more weight, which could have influenced the increase in HDL. A study published in the "New England Journal of Medicine" found that women who ran more than the recommended guidelines saw substantial benefits in HDL levels. The Centers for Disease Control and Prevention recommends walking 2 miles most days of the week, the equivalent of 8 to 12 kilometers a week. But women who ran saw an increase for each additional kilometer each week.