HDL (high-density lipoprotein) cholesterol is called “good cholesterol” because it helps you get rid of excess cholesterol. It carries cholesterol to your liver and into your stool. A healthy amount of HDL cholesterol helps fight plaque buildup in your arteries. This helps improve your risk of heart disease and stroke.
HDL stands for high-density lipoprotein. It is a type of lipoprotein that circulates in your blood.
Lipoproteins are particles made of lipids (fats) and proteins. Their main job is to carry fats, like cholesterol, throughout your body to the cells that need them. Fats need to be transported because their chemical structure prevents them from traveling through your blood on their own. They need the help of lipoproteins to get where they need to go.
HDL is “good cholesterol” because it helps your body get rid of excess cholesterol. This process can reduce your risk of heart disease.
Cholesterol normally travels from your liver to your blood. From there, lipoproteins carry cholesterol to different cells in your body to support important functions (like helping your body form cell membranes and produce hormones).
But sometimes, there is too much cholesterol in your blood. It is more cholesterol than your body needs. That is where reverse cholesterol transport comes into play.
Reverse cholesterol transport is a complex process in the body, and researchers are still learning how and when HDL plays a role. What we do know is that HDL particles can transport excess cholesterol from the blood back to the liver. Your liver then breaks down the cholesterol and passes it out of your body through your stool.
This is a good thing because too much cholesterol in your blood increases your risk of plaque buildup in your artery walls (atherosclerosis).
Removing excess cholesterol makes HDL good cholesterol. But that’s not all it does. HDL cholesterol also has anti-inflammatory and antioxidant effects to keep your cells healthy. And it plays a role in preventing blood clots.
How can I find out what my HDL cholesterol level is?
You can ask for a lipid panel blood test. You will get numbers for different types of cholesterol, including your HDL.
What is a good HDL level?
Ideally, your HDL should be 60 milligrams per deciliter (mg/dL) or higher. Research shows that this can reduce your risk of cardiovascular (heart and blood vessel) diseases such as heart disease and stroke.
What is an unhealthy HDL level?
An unhealthy HDL cholesterol level is not within the normal range. People with low HDL have unhealthy levels. But too high levels are also bad because they can cause atherosclerosis to progress more quickly. HDL levels that are too high or too low can occur due to other ongoing medical problems.
What is the normal range for HDL cholesterol?
The normal range for HDL cholesterol for adults varies depending on your gender:
Low HDL cholesterol Normal HDL cholesterol High HDL cholesterol
Less than 40 mg/dL for men; Less than 50 mg/dL for women. Between 40 and 80 mg/dL for men; Between 50 and 80 mg/dL for women. 80+ mg/dL for everyone.
| Low HDL Cholesterol | Normal HDL Cholesterol | High HDL Cholesterol |
| Less than 40 mg/dL for males; Less than 50 mg/dL for females | 40 to 80 mg/dL for males; 50 to 80 mg/dL for females | 80+ mg/dL for all |
How to Increase HDL?
It is best to talk to your healthcare provider for advice tailored to your specific needs and any medical conditions you may have. In general, certain lifestyle changes can help improve your HDL levels.
These include:
- Eat heart-healthy foods: includes lots of fruits and veggies, legumes (beans and lentils) and whole grains. Foods rich in omega-3 fatty acids can raise your HDL cholestero
- Avoid or limit unhealthy foods: Limit the amount of saturated fats you eat, such as hot dogs, cheese, bacon, and butter.
- Exercise: Aerobic exercise can help increase your HDL cholesterol. But be sure to talk to your doctor before starting any new exercise plan.
- Maintain a healthy weight: Losing weight, especially around your midsection, helps improve your HDL levels.
- Avoid tobacco use: Smoking, vaping, and using other tobacco products lower your HDL.
- Take medication: Your doctor may prescribe medications such as PCSK9 inhibitors or ezetimibe to help raise your HDL.
