HDL cholesterol: How to boost your 'good' cholesterol

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Your cholesterol levels are an important measure of heart health. For HDL cholesterol, also known as your 'good' cholesterol, the higher the better. Here's how to boost your HDL.

Your doctor says you need to lower your low-density lipoprotein (LDL) cholesterol, what's often called the "bad" cholesterol. You're working hard at that goal, but now your doctor says it's important to raise your high-density lipoprotein (HDL) cholesterol, which is known as the "good" cholesterol. It might sound like a mixed message, but this one-two punch — reducing LDL cholesterol and increasing HDL cholesterol — is a great way to lower your risk of heart disease.

Understanding HDL cholesterol
Cholesterol is a waxy substance that's found in all of your cells and has several healthy functions, including helping to build your body's cells and playing a role in the production of sex hormones. It's carried through your bloodstream attached to proteins. These proteins are called lipoproteins.

Low-density lipoproteins. These lipoproteins carry cholesterol throughout your body, delivering it to different organs and tissues. But if your body has more cholesterol than it needs, the excess keeps circulating in your blood.

Over time, circulating LDL cholesterol reduces in size and undergoes chemical changes (becomes oxidized). These smaller, denser particles more easily enter the blood vessel wall and start to build up under the vessel lining. Deposits of LDL cholesterol particles are called plaques, and they can lead to inflammation, bleeding into the area, and calcification.

Eventually, plaques can start to crowd the space within the blood vessel and obstruct blood flow, causing coronary artery disease. This is why LDL cholesterol is often referred to as "bad" cholesterol.


High-density lipoproteins. These lipoproteins are often referred to as HDL, or "good," cholesterol. They act as cholesterol scavengers, picking up excess cholesterol in your blood and taking it back to your liver for disposal.

The higher your HDL level, the less "bad" cholesterol you'll have in your blood. In addition, HDL may have other protective effects on your heart and blood vessels, including antioxidant, anti-inflammatory and anti-clotting effects.

The message to lower LDL cholesterol is loud and clear — but it might not be enough for people at high risk of heart disease. So doctors are beginning to turn their attention to HDL cholesterol. The evidence so far looks good that increasing HDL cholesterol reduces your risk of dying of heart disease.

Set your target
Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dL) of blood, or millimoles (mmol) per liter (L). When it comes to HDL cholesterol, think high. Most people should aim for an HDL level of 60 mg/dL (1.6 mmol/L) or above. An HDL level below 40 mg/dL (1.0 mmol/L) increases the risk of heart disease.

For the average man, HDL cholesterol ranges from 40 to 50 mg/dL (1.0 to 1.3 mmol/L). Thanks to female sex hormones — which have a positive effect on HDL cholesterol — the average woman fares better, with HDL cholesterol ranging from 50 to 60 mg/dL (1.3 to 1.6 mmol/L). But both men and women can benefit from increasing these levels.

If you don't know your HDL level, ask your doctor for a baseline cholesterol test. If your HDL value isn't within a desirable range, your doctor may recommend lifestyle changes to boost your HDL cholesterol.