HDL Cholesterol
HDL is the 'good' cholesterol that helps remove LDL from arteries. Higher HDL is protective — low levels are linked to increased cardiovascular risk.
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What HDL Cholesterol measures
HDL (high-density lipoprotein) acts like a cleanup crew in your bloodstream. It picks up excess cholesterol from tissues and artery walls and carries it back to the liver for disposal. Higher HDL levels are generally protective against heart disease.
Normal ranges
Reference ranges may vary slightly by lab. Always use the range provided on your specific test report.
What affects your hdl cholesterol level
- Lack of physical activity
- Smoking (significantly lowers HDL)
- Excess body weight
- Type 2 diabetes / insulin resistance
- High refined carb intake
- Genetics
Foods that may help
Olive oil
Mediterranean diet staple — raises HDL
Fatty fish
Omega-3s raise HDL and lower triglycerides
Nuts & seeds
Monounsaturated and omega-3 fats
Avocados
Healthy fats boost HDL
Dark chocolate (70%+)
May modestly raise HDL
When to see your doctor
HDL below 40 mg/dL (men) or 50 mg/dL (women) is considered a risk factor for heart disease. Exercise is the #1 way to raise HDL — aerobic exercise can increase it by 5–10%.
Related biomarkers
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Educational content only · Not medical advice