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What is a Great HDL Level?

Cholesterol is a natural substance found in the bloodstream and every body cell. It is carried through the body attached to lipoproteins and as a result, there are two primary types of cholesterol: LDL (low density lipoprotein), called the "bad" type and HDL (high density lipoprotein), the "good" cholesterol. Proper HDL levels have been linked to prevention of heart disease while deficient levels of the cholesterol increase your chances of heart related disorders.

  1. Testing

    • Blood tests, called lipid profiles, are administered to obtain HDL cholesterol levels and it is recommended that you refrain from eating or drinking (other than water) 9 to 12 hours prior for more accurate readings. In the United States, blood cholesterol levels are measured in milligrams per deciliter of blood (mg/dL), but in Canada and Europe, the standard of measure is millimoles per liter of blood, (mmol/L).

    Time Frame

    • HDL is termed "good" cholesterol because it has been linked to prevention of blocked arteries. According to the National Cholesterol Education Program, a cholesterol blood test should be taken every five years by anyone over 20.

    HDL Levels

    • The best HDL levels are said to be above 60 mg (1.5 mmol). The next best levels are between 50-59 mg (1.3-1.5 mmol) while the worst ratings are those which fall below 40 mg (1.0 mmol) for men, and 50 mg (1.3 mmol) for women. Normally, the higher your HDL measurement, the better.

    Bad Fats

    • What you eat plays a key role in determining your HDL level. Trans fats are particularly harmful, not only because they increase bad cholesterol in your body but they also decrease your HDL numbers. These fats are found in margarine, fried and processed foods and commercially produced bakery items (cookies, doughnuts, muffins and crackers). Saturated fats also have been shown to hinder the function of HDL and should also be limited in your diet. They are found in animal products such as whole milk, cheese, butter, fatty meats and also in vegetable oils: coconut, palm and palm kernel.

    Good Fats

    • Healthy fats are called monounsaturated and are found in products such as olive, peanut and canola oil. Polyunsaturated fats are also good for you and make up oils like corn, soybean and sunflower.

    Prevention/Solution

    • Avoid smoking, obesity, lack of physical activity and excessive alcohol consumption, which can all contribute to "bad" cholesterol. When it comes to physical activity, the Mayo Clinic recommends that you get at least 30 minutes of exercise, 5 times per week to increase HDL levels.

    Function

    • HDL operates like a vacuum cleaner in that this lipoprotein travels through the body picking up any excess amounts of cholesterol for transport to the liver where they will be removed with other waste. The more HDL you have, the less excess cholesterol that will be found in your blood and the lower (and healthier) your overall cholesterol rate will be.

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