HDL cholesterol

What is HDL cholesterol?

HDL stands for high-density lipoprotein and is also known as the "good" cholesterol because it carries cholesterol back to your liver to remove it.

What is the goal for HDL cholesterol?

More than 60 mg/dl of HDL cholesterol is considered desirable, whereas below 40 is considered a risk. However, your healthcare provider will consider your HDL level in the context of your overall cardiovascular risk rather than using a strict target.

How can I raise my HDL level?

Genetics can be a significant factor in your HDL levels. However, if your HDL level is low, the following lifestyle changes may help.

Eat a healthy diet

To raise your HDL level, choose healthier unsaturated fats found in avocado, vegetable oils like olive oil, and nuts, and limit saturated fats found in full-fat milk and cheese, high-fat meats like sausage and bacon, and foods made with butter, lard, and shortening. Avoid trans fats found in foods made with partially hydrogenated vegetable oil. Limit added sugars. Also, eat more foods naturally high in fiber, such as oatmeal and beans.

Lose weight if overweight

By losing weight, you can boost your HDL level and help manage other heart disease risk factors, such as high blood pressure and high blood sugar.

Exercise

Getting regular exercise can raise your HDL level, as well as lower your LDL. Aim for 30 minutes of moderate to vigorous aerobic exercise on most, if not all, days.