Together with LDL and triglycerides, HDL cholesterol makes up the three individual components measured in a lipid panel, the blood test that doctors and other primary care providers use to test your cholesterol.
HDL Cholesterol Levels
At risk is below 40 mg/dL for men and below 50 mg/dL for women.Desirable is 60 mg/dL or above.
However, people who have extremely high levels of HDL cholesterol (greater than 107 mg/dL) appear to be at higher risk of heart disease, according to a study led by the University of Pennsylvania, which was published in March 2016 in Science. Due to genetic differences, the bodies of people with extremely high HDL cholesterol do not seem to process the individual particles in a typical fashion.
How to Raise Your HDL Cholesterol
Avoid a diet high in saturated and trans fats. According to the American Heart Association (AHA), a diet high in saturated fats — which are found in animal products, including full-fat dairy, as well as many processed foods — can raise your LDL and total cholesterol. Trans fats — sometimes found in fast food and many commercially baked breads, cookies, cakes, chips, crackers, and snack foods — can also lower your HDL cholesterol. Instead, the AHA recommends a diet rich in fruits, vegetables, poultry, fish, nuts, and nontropical vegetable oils. Exercise has two effects on cholesterol: It raises levels of your body’s HDL cholesterol, and it also increases the size of LDL particles, which makes them less likely to form plaque on coronary artery walls. Keep blood sugar levels in check. For people with diabetes or prediabetes, it’s important to monitor your blood sugar, too. High blood sugar levels can raise LDL cholesterol as well as lower HDL cholesterol and weaken the lining of arteries. Quit tobacco. Although the habit can be hard to kick, quitting tobacco use can help prevent high cholesterol. If you don’t smoke, don’t start. Tobacco smoke causes damage to the walls of your blood vessels, making it easier for plaque to build up in them. Smoking also lowers HDL cholesterol levels. Keep your weight in a healthy range. Having a body mass index of 30 or greater typically correlates with a higher risk of abnormal cholesterol levels. Take medication (if prescribed). Although doctors and other primary care providers don’t usually prescribe medication solely to raise HDL cholesterol, people who have both low HDL and high LDL cholesterol might be prescribed statins to both lower LDL and raise HDL. Learn More About High-Cholesterol-Lowering Medications
