HDL (high-density lipoprotein) is often referred to as the “good” cholesterol because it helps to remove the “bad” cholesterol from the body and is required for many vital processes within the body. Having high levels of HDL cholesterol has been shown to decrease your risk for heart disease. Read on to learn how to increase HDL levels with simple lifestyle and dietary modifications.

What is HDL Cholesterol?

HDL-cholesterol is cholesterol bound to high-density lipoprotein (HDL) particles, which are made in the liver and consist of proteins and fats (lipids). They are called high-density because they contain the highest proportion of protein to lipids, making them denser than other types of lipoprotein particles such as LDL [1].

HDL particles help remove excess cholesterol from the blood by [2, 3, 4]:

• transporting it to the liver, where it becomes a part of bile and is excreted through feces
• taking it to adrenal glands, ovaries, and testes, where cholesterol is converted into steroid hormones (e.g. cortisol, estrogens, testosterone)

Cholesterol transported by HDL is known as “good” cholesterol because it is being removed from artery walls, which helps prevent, reduce, and even reverse hardening of the arteries (atherosclerosis) and heart disease [2].

HDL also plays a role in reducing oxidative stress and inflammation, improving cell and immune function, enhancing insulin sensitivity, and may protect against neurodegenerative disorders [5, 6, 7].

HDL-C Blood Test

An HDL-cholesterol test is a routine blood test that can help your doctor estimate your risk of heart disease.

More recently, scientists have discovered that HDL is made up of particles of different sizes. Having higher levels of large HDL particles is strongly associated with a lower risk for heart disease while having higher levels of small HDL particles is less protective. There are blood tests available today that can determine the sizes that make up the HDL cholesterol in your body. These tests are more expensive and they are used less often than the HDL-C test [8, 9].

HDL-C Normal Range

HDL-C levels can be classified as follows [10, 11]:

• High risk: < 40 mg/dL (1.0 mmol/L) for men or < 50 mg/dL (1.3 mmol/L) for women
• Average risk: 40-50 mg/dL (1.0-1.3 mmol/L) for men and between 50-59 mg/dl (1.3-1.5 mmol/L) for women
• Low risk: > 60 mg/dL (1.55 mmol/L)

High levels of HDL cholesterol has repeatedly been shown