Good cholesterol, or HDL (high-density lipoprotein), plays a vital role in maintaining heart
health. It helps remove excess cholesterol from your arteries and transports it to the liver,
where it's processed and eliminated from the body. This process, known as reverse
cholesterol transport, reduces the risk of plaque buildup in the arteries, which can lead to
heart disease and stroke. HealthlineWikipedia
🔍 What Are Healthy HDL Levels?
Adults: An HDL level of 60 mg/dL or higher is considered protective against heart
disease. Levels between 40–59 mg/dL are acceptable, while levels below 40 mg/dL
may increase heart disease risk.
Teenagers and Children: For those under 20, an HDL level above 45 mg/dL is
recommended. Verywell Health
🥗 How to Boost Your HDL
While you can't get HDL directly from food, certain lifestyle choices can help increase its
levels:Ada+23Healthline+23Cleveland Clinic+23
Exercise Regularly: Engaging in activities like walking, cycling, or swimming can
raise HDL levels.
Healthy Eating: Consume foods rich in unsaturated fats, such as olive oil, avocados,
and nuts. These can help improve HDL cholesterol.
Quit Smoking: Stopping smoking can improve HDL levels and benefit overall heart
[Link]+8Time+8Verywell Health+8
Limit Alcohol: Moderate alcohol consumption may have a positive effect on HDL,
but excessive drinking can be harmful.
⚠️Important Considerations
While higher HDL levels are generally beneficial, the relationship between HDL and heart
disease is complex. Not all HDL particles are equally effective in removing cholesterol from
the arteries. Some research suggests that merely increasing HDL levels through medication
doesn't necessarily reduce heart disease risk. Therefore, focusing on overall heart-healthy
habits is crucial. [Link] Health+1Wikipedia+1Time
If you're concerned about your cholesterol levels, it's advisable to consult a healthcare
professional for personalized advice and testing.
