HDL Cholesterol (High-Density Lipoprotein)
The 'good' cholesterol that removes excess cholesterol from arteries. Higher levels are protective against heart disease.
What is HDL Cholesterol?
HDL (high-density lipoprotein) is often called "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Think of HDL as a cleanup crew — it picks up excess cholesterol from your arteries and transports it back to your liver for disposal.
This reverse cholesterol transport is why higher HDL levels are associated with lower cardiovascular risk.
Normal Ranges
| Level | Risk Category |
|---|---|
| Below 40 mg/dL (men) | Low (higher risk) |
| Below 50 mg/dL (women) | Low (higher risk) |
| 40–59 mg/dL | Borderline |
| 60+ mg/dL | Optimal (protective) |
Why It Matters
Cardiovascular Protection
HDL actively removes cholesterol from arterial walls, reducing plaque buildup. Higher HDL is independently associated with lower heart attack and stroke risk.
Ratio Matters
The ratio of total cholesterol to HDL is often more predictive than either number alone. A ratio below 4:1 is desirable.
What Raises HDL
- Regular aerobic exercise — One of the most effective interventions
- Moderate alcohol — Small amounts may raise HDL (but risks may outweigh benefits)
- Healthy fats — Olive oil, nuts, fatty fish
- Weight loss — Especially reducing abdominal fat
- Quitting smoking — Improves HDL within weeks
What Lowers HDL
- Sedentary lifestyle
- Smoking
- Obesity
- Type 2 diabetes
- High refined carbohydrate intake
- Certain medications (beta-blockers, anabolic steroids)
Related Biomarkers
Track this biomarker with Vidanis
Upload your lab results and let AI analyze trends over time.
Join the Waitlist