A good level of HDL (high-density lipoprotein) cholesterol varies depending on your sex. Generally, higher is better.
Recommended HDL Levels
The following are the recommended HDL levels to lower the risk of heart disease:
- Men (and those assigned male at birth - AMAB): 40 mg/dL or higher
- Women (and those assigned female at birth - AFAB): 50 mg/dL or higher
Why is HDL Important?
HDL is often referred to as "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Higher HDL levels are associated with a lower risk of heart disease and stroke. HDL carries cholesterol back to the liver, where it's removed from the body.
HDL Levels and Risk of Heart Disease
| HDL Level | Risk of Heart Disease |
|---|---|
| Less than 40 mg/dL (Men) / Less than 50 mg/dL (Women) | Increased Risk |
| 40-59 mg/dL | Acceptable |
| 60 mg/dL or higher | Protective |
Aim to achieve an HDL level that is considered protective to reduce your risk of cardiovascular issues.
How to Improve Your HDL Levels
You can improve your HDL levels through lifestyle modifications, including:
- Regular Exercise: Engaging in regular physical activity can help raise HDL.
- Healthy Diet: Consuming a diet rich in healthy fats (like those found in olive oil, avocados, and nuts) and limiting saturated and trans fats can improve HDL levels.
- Maintaining a Healthy Weight: Losing weight, if overweight or obese, can increase HDL.
- Quitting Smoking: Smoking lowers HDL cholesterol.
- Moderate Alcohol Consumption: Moderate alcohol consumption (if applicable) has been linked to higher HDL levels, but should always be discussed with a doctor as there are potential risks.
Consult with your doctor for personalized advice on how to improve your HDL cholesterol levels.
