In this article

What is HDL-C?

HDL-C stands for High-Density Lipoprotein Cholesterol. It is often referred to as “good” cholesterol because it helps remove other forms of cholesterol from your bloodstream, particularly low-density lipoprotein (LDL) cholesterol, which can cause atherosclerosis (clogged arteries). HDL-C carries cholesterol away from the arteries and back to the liver, where it is processed and removed from the body. Having high levels of HDL-C is associated with a lower risk of heart disease, while low levels of HDL-C are associated with an increased risk.

Note: HDL-C is known as “good” cholesterol because of its anti-atherogenic effects (which prevent plaque from clogging arteries), but high HDL-C can result in negative cardiovascular outcomes, too [1].

Why is HDL-C important?

HDL-C levels provide another measurement of an individual’s risk of a cardiovascular event. While not as strong an indicator as apolipoprotein B (apoB) or LDL-C, HDL-C provides valuable context to your cardiovascular health. The ratio of triglycerides to HDL-C is one particularly valuable marker with high levels indicating risk of metabolic syndrome, cardiovascular disease, and all-cause mortality [2].

How can I better understand my HDL-C levels?

  • Out of range: 0-23 mg/dL
  • In range: 23-60 mg/dL
  • Optimal: 60-92 mg/dL
  • Out of range: 92+ mg/dL

Ranges specific to the Cardiometabolic Program:

  • Optimal: ≥ 80 mg/dL
  • Good: 60-79.99 mg/dL
  • Fair: 40-59.9 mg/dL
  • Pay attention: <40 mg/dL

How can I maintain optimal HDL-C levels?

If you need to maintain or adjust your HDL-C levels, consider the following strategies [3]:

Dietary Sources: Eating more fruits, veggies, omega-3-rich foods (walnuts, wild salmon, chia seeds), and foods high in soluble fiber (whole grains, legumes) can help to improve HDL-C levels. A Mediterranean diet or DASH diet may help as well [4]. Additionally, avoiding animal fats, saturated fats, and salt can help to regulate HDL-C levels.

Lifestyle Changes: Maintaining a healthy weight, engaging in moderate- to high-intensity exercise (aim for 150 minutes of moderate- or 75 minutes of high-intensity per week), and managing your blood sugar and blood pressure can improve HDL-C levels. Additionally, avoiding smoking and vaping while drinking wine in moderation has been shown to increase HDL-C levels.

Medical Care: Certain medications can boost or lower HDL-C, so it is important to consult with your physician if you are concerned about your cholesterol levels.

Where can I learn more?

DISCLAIMER: IF YOU ARE CONCERNED WITH ANY OF YOUR RESULTS, PLEASE CONSULT WITH YOUR PHYSICIAN.

References[+]