Understanding HDL: The 'Good' Cholesterol

Introduction

High-Density Lipoprotein (HDL) is often referred to as "good cholesterol" because it helps remove excess cholesterol from the bloodstream and transports it to the liver for excretion. Higher levels of HDL are associated with a lower risk of cardiovascular diseases.

Why is HDL Important?

• Reduces Atherosclerosis Risk: HDL helps clear excess cholesterol from the arteries, reducing plaque buildup.
• Anti-Inflammatory Properties: It plays a role in reducing inflammation, which is a major factor in heart disease.
• Protects Against Heart Disease: Higher HDL levels are linked to a lower risk of heart attack and stroke.

What are Optimal HDL Levels?

• Men: Greater than 40 mg/dL (1.0 mmol/L)
• Women: Greater than 50 mg/dL (1.3 mmol/L)
• Optimal: 60 mg/dL (1.55 mmol/L) or higher

How to Maintain Healthy HDL Levels?

Lifestyle Modifications:

• Exercise Regularly: Aerobic activities like walking, jogging, or cycling can raise HDL levels.
• Eat Healthy Fats: Include foods rich in unsaturated fats such as olive oil, avocados, and nuts.
• Quit Smoking: Smoking lowers HDL; quitting can help improve levels.
• Maintain a Healthy Weight: Obesity negatively affects HDL levels.

Dietary Choices to Boost HDL:

• Fatty Fish: Rich in omega-3 fatty acids (e.g., salmon, mackerel, and sardines).
• Whole Grains & Fiber: Oatmeal, beans, and high-fiber vegetables help increase HDL.
• Nuts & Seeds: Almonds, walnuts, and flaxseeds contribute to healthy cholesterol levels.

When to Be Concerned?

While high HDL is generally beneficial, extremely high HDL levels (above 100 mg/dL) in certain individuals may indicate dysfunctional HDL that might not be protective. If your HDL levels are unusually high, discuss with your doctor.

Conclusion

Maintaining optimal HDL cholesterol levels is a key strategy in lowering cardiovascular disease risk. A healthy lifestyle, including regular exercise and a well-balanced diet, plays a crucial role in keeping HDL cholesterol levels within an optimal range.

Source recommendations

1. American Heart Association Guidelines on Cholesterol Management

1. https://www.heart.org/en/health-topics/cholesterol
2. https://professional.heart.org/en/
3. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia
4. https://www.ahajournals.org/doi/10.1161/cir.0000000000000625
5. https://www.heart.org/en/health-topics/cholesterol/about-cholesterol/what-your-cholesterol-levels-mean

2. European Society of Cardiology Dyslipidemia Guidelines

1. https://www.escardio.org/Guidelines/Clinical-Practice-Guidelines/Dyslipidaemias-Management-of
2. https://academic.oup.com/eurheartj/article/41/1/111/5556353
3. https://www.escardio.org/static-file/Escardio/Guidelines/publications/DYSLIPguidelines-dyslipidemias-FT.pdf
4. https://academic.oup.com/eurheartj/article/42/34/3227/6358713
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC9737468/