HDL Cholesterol

HDL Cholesterol: The "Good" Cholesterol

HDL (High-Density Lipoprotein) cholesterol is often referred to as "good" cholesterol because it helps remove excess cholesterol from the bloodstream and transports it to the liver, where it can be broken down and removed from the body. High levels of HDL are associated with a lower risk of heart disease and stroke.

HDL Cholesterol Levels:

• 60 mg/dL or higher – Ideal, protective against heart disease

• 40-59 mg/dL – Acceptable, but higher is better

• Below 40 mg/dL – Increased risk for heart disease

How to Increase HDL Cholesterol:

1. Exercise Regularly:

   • Aerobic exercise, such as walking, cycling, or swimming, can help raise HDL levels. Aim for at least 150 minutes of moderate exercise per week.

2. Eat Healthy Fats:

   • Include sources of monounsaturated and polyunsaturated fats in your diet, such as olive oil, avocados, and fatty fish like salmon and mackerel. These fats can help improve HDL levels.

3. Avoid Trans Fats:

   • Avoid processed foods containing trans fats (found in baked goods, margarine, and some snack foods), which can lower HDL levels and raise LDL ("bad") cholesterol.

4. Stop Smoking:

   • Quitting smoking can increase HDL levels and improve overall heart health.

5. Maintain a Healthy Weight:

   • Losing weight, especially if you're overweight or obese, can boost HDL cholesterol levels and reduce the risk of heart disease.

6. Moderate Alcohol Consumption:

   • Moderate alcohol consumption, particularly red wine, has been shown to raise HDL levels. However, alcohol should only be consumed in moderation (one drink per day for women, two for men) to avoid negative health effects.

By maintaining healthy HDL cholesterol levels, you can help protect your heart and reduce the risk of cardiovascular disease.

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