What is HDL cholesterol?

HDL cholesterol on your report

Shown in a lipid profile in mg/dL. MedlinePlus lists a healthy HDL as:

• more than 50 mg/dL for women
• more than 40 mg/dL for men aged 20 and over

Labs can vary slightly, so check the range on your report.

What HDL cholesterol tells your doctor

These can all pull HDL down:

• diabetes
• smoking
• too much alcohol
• extra weight, especially around the waist

For women, the healthy cut-off is higher than for men.

What moves your HDL cholesterol

Daily movement is one of the best ways to raise HDL: brisk walking, cycling, dancing or yoga that gets you a little breathless.

With food:

• Swap saturated and trans fats such as vanaspati and fried snacks for unsaturated fats from nuts, seeds and vegetable oils.
• Cut back on sugar and refined carbohydrates.
• Eat more high-fibre foods like oats, dals and beans.

Losing weight from the waist, not smoking and limiting alcohol also help.