The Good Cholesterol
HDL is your cardiovascular cleanup crew. While LDL drops cholesterol off in artery walls, HDL picks it up and carries it back to your liver for disposal. More HDL = more cleanup = cleaner arteries. This is the one cholesterol number where higher is better.
What is HDL Cholesterol?
HDL (High-Density Lipoprotein) is called "good cholesterol" because it performs reverse cholesterol transport—actively removing cholesterol from artery walls. Higher is better; >60 mg/dL is considered protective.
↑ What High HDL Cholesterol Means
Excellent! You have a robust cleanup crew. High HDL is protective—people with very high HDL often have much lower heart attack risk, even with elevated total cholesterol.
Common symptoms:
No symptoms—this is protective!
↓ What Low HDL Cholesterol Means
Your cleanup crew is understaffed. Cholesterol that gets deposited doesn't get removed efficiently. This is a major risk factor for heart disease, independent of LDL.
Common symptoms:
No direct symptoms—silent risk factor · Often with metabolic syndrome (belly fat, high BP, high sugar)
Why It Matters
When normal:
Removes cholesterol from arteries
Reduces heart attack risk up to 50%
Anti-inflammatory properties
Protects blood vessel lining
Risks if abnormal:
Low HDL is independent risk factor
Often accompanies high triglycerides and metabolic syndrome
What Can Cause Abnormal Levels?
Sedentary Lifestyle
80% likelyAerobic exercise is THE most effective way to raise HDL. Sitting all day keeps it low.
High Refined Carb Diet
70% likelySugar and refined carbs lower HDL while raising triglycerides.
Smoking (if applicable)
Lowers HDL by 10-15 mg/dL on average.
Obesity
Abdominal fat strongly associated with low HDL.
Type 2 Diabetes
Insulin resistance leads to low HDL and high triglycerides.
What You Can Do
Cut refined carbs 80%: bread, pasta, sugar, juice
Impact: +5-10 mg/dL \u00B7 Timeline: 4-8 weeks
Replace with healthy fats: olive oil, avocados, nuts
Impact: +3-5 mg/dL \u00B7 Timeline: 4-8 weeks
If lifestyle changes aren't enough:
Aerobic exercise: 30+ minutes, 5 days/week
Impact: +10-15 mg/dL \u00B7 Timeline: 8-12 weeks
Quit smoking (if you smoke)
Impact: +10-15 mg/dL \u00B7 Timeline: 2-4 weeks after quitting
Omega-3 fish oil: 2-4g EPA+DHA daily
Impact: +3-5 mg/dL \u00B7 Timeline: 4-8 weeks
Recommended retest: 3 months after lifestyle changes
Related Markers
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