Understanding HDL: Why Your "Good" Cholesterol Matters and How to Improve It

Monitoring your cholesterol levels is crucial for protecting your heart and overall health. While most people are aware of this, when the topic of their cholesterol comes up, the focus is usually on the “bad” numbers. LDL cholesterol (low-density lipoprotein) and triglycerides tend to get most of the attention because they’re linked to plaque buildup in the arteries and a higher risk of heart disease.

What’s talked about far less is HDL cholesterol, often called the “good” cholesterol. HDL plays a distinct role in the body, and maintaining healthy levels can have a significant impact on your long-term heart health. Understanding what HDL does, what a healthy range looks like, and how to improve it is just as important as lowering LDL.

Cholesterol numbers can be confusing, and improving them isn’t always as simple as cutting out certain foods. At Integrative Primary Care, our team of specialists can help you understand the numbers and create a plan to improve them safely and effectively. Here, we explain what HDL cholesterol is, why it matters, and what you can do to support healthier levels.

What is HDL, and why is it called “good” cholesterol?

HDL stands for high-density lipoprotein. Unlike LDL cholesterol, which contributes to plaque buildup in arteries, HDL helps remove excess cholesterol from the bloodstream. It carries cholesterol away from the arteries and back to the liver, where it can be processed and removed from the body.

Higher levels of HDL are associated with a lower risk of heart disease. HDL also helps reduce inflammation in blood vessels and supports overall cardiovascular health. This is why HDL is referred to as “good” cholesterol, and why having enough of it is crucial.

What is a healthy HDL range?

In general, higher HDL levels are better. For men, an HDL level of 40 mg/dL or higher is considered acceptable, while 50 mg/dL or higher is considered healthy for women. Levels above 60 mg/dL are often associated with lower cardiovascular risk for both men and women.

Low HDL levels may increase the risk of heart disease, especially when combined with high LDL cholesterol, high triglycerides, or other risk factors like high blood pressure, diabetes, or smoking. It’s important to remember that cholesterol numbers need to be interpreted alongside your overall health, family history, and lifestyle. Working with our specialists is essential for this reason.

What affects HDL levels?

HDL levels are influenced by a combination of genetics and lifestyle. Some people naturally have higher HDL, while others may struggle despite making healthy choices. However, lifestyle still plays a significant role.

Physical activity, especially regular aerobic exercise, is one of the most effective ways to increase HDL. Your diet matters as well. Healthy fats tend to support HDL, while processed foods and trans fats can lower it. Smoking lowers HDL, while quitting can lead to noticeable improvements.

Medical conditions like insulin resistance, diabetes, and chronic inflammation can also affect HDL levels.

How to improve your HDL 

Improving your HDL usually requires consistency. Regular movement, even moderate exercise like walking, can raise HDL over time. Dietary changes that focus on healthy fats, such as those found in olive oil, nuts, seeds, and fatty fish, can support better HDL levels. Reducing refined carbohydrates and added sugars also helps improve the balance between HDL, LDL, and triglycerides.

Weight management, stress reduction, and better sleep all contribute as well. While medications may be necessary for some people, lifestyle changes remain crucial to improve HDL levels. At Integrative Primary Care, we work closely with you to identify what’s realistic and sustainable for you, rather than offering one-size-fits-all advice.

If you’ve been focused only on lowering your “bad” cholesterol, it may be time to pay closer attention to your “good” cholesterol as well. HDL plays a vital role in protecting your heart, and improving it can significantly reduce long-term cardiovascular risk.

Understanding your numbers is the first step. Having the right medical support makes the next steps clearer and more manageable. Schedule a visit with us today for world-class cholesterol care.