Table of ContentsView AllTable of ContentsGenetic MutationsExcess WeightPoor DietInactivitySmokingUncontrolled DiabetesMedicinesOptimal HDL Levels
Table of ContentsView All
View All
Table of Contents
Genetic Mutations
Excess Weight
Poor Diet
Inactivity
Smoking
Uncontrolled Diabetes
Medicines
Optimal HDL Levels
Some people have a genetic risk for cholesterol problems, but you can limit some of the risk factors when your “good” HDL is too low. Lifestyle changes including diet, exercise, and not smoking can help to improve your levels. Medication can help to control your LDLlipoproteins, too.
There are seven key factors linked specifically to HDL deficiency.
If you are overweight or diagnosed withobesity, a type of blood fat calledtriglycerideswill increase. HDL is composed of triglycerides and, when triglyceride levels are high, HDL will undergo changes that cause it to break down faster, leading to a lower count.
Losing 5% of your body weight is a reasonable short-term goal to address overweight and obesity. Over the longer term, losing 15% of your body weight and remaining at this weight is considered a good result. Some studies note that these goals vary with the individual.
Working with a healthcare provider, personal trainer, and/or nutritionist can ensure that the weight-loss plan is safe and effective.
A diet high inrefined carbohydrates(such as white bread and sugar) causes the liver to produce more triglycerides, resulting in a drop in HDL. Some foods you eat are also rich in triglycerides, including fried foods, processed foods, red meat, high-fat dairy, and margarine.
To counter this, limit your intake of refined carbs andsaturated fatsfound in animal-derived foods. Instead, substitute with whole grains and healthiermonounsaturated and polyunsaturated fats. These are found in plant-based foods.
A lack of exercise is associated with the buildup of fatty deposits in arteries calledatherosclerosis. Exercise improves HDL’s ability to scoop up these fatty deposits and move them to the liver for disposal (a process known as cholesterol efflux).
Aerobic exercise is known to increase HDL levels. Studies have shown that the duration of aerobic exercise, as opposed to intensity, is the main factor associated with benefits but more study is needed to understand why.
To counter this, try to get 150 minutes of moderate intensity exercise or 75 minutes of aerobic exercise each week. A combination of the two can include moderate dancing or brisk walking, along with the more intense running, faster bicycling, or swimming laps.
The chemicals intobacco smokecan lower HDL levels in different ways, and research studies confirm the effects of smoking on HDL. However, the precise reasons are not fully understood.
Some studies point to interaction with proteins called cholesterol ester transfer protein (CETP) and fats calledlecithin, both of which are needed to build HDL, but the results are mixed. Smoking also appears to affect liver function that’s important to cholesterol and triglyceride levels.
Low levels of HDL and the risk of type 2 diabetes are closely linked, although more study is needed to fully understand why.Insulin resistance, for example, is associated with both low HDL levels and the development of type 2 diabetes.
Some studies point to the role of apolipoprotein A1 (ApoA1), which is needed to produce HDL, because it appears to influence the development of diabetes and othermetabolic diseases. The low HDL levels seen in people withchronic kidney diseasealso may be related to ApoA1.
Researchers are even looking at ways that treatments based on ApoA1 levels can be used to manage blood sugar in type 2 diabetes.It’s essential to avoidpoorly controlled diabetes, so speak with your healthcare provider about any needed changes to your diet, exercise, or diabetes medication.
Certain medications are known to lower HDL levels. Some of these are used to treat heart disease, while others affect hormones that can indirectly affect the production of lipoproteins.
These include:
Do not stop any prescribed drug or alter the dose without first speaking with your healthcare provider.
Cholesterol levels are checked with a simple blood test called alipid panel. HDL counts are described in milligrams per deciliter of blood (mg/dL).
Anything below these values is considered HDL deficiency. While an HDL count is just one factor in overall health, it can direct actions to reduce risk, including smoking cessation, changes in diet, and medications calledstatinsused to reduce “bad” cholesterol.
Cardiovascular Risk AssessmentYour HDL results are considered with other factors when completing a cardiovascular risk assessment.This evaluation of your 10-year and lifelong risk of heart disease includes factors such as:Your age and assigned sex at birthYour personal and family history of heart diseaseResults of metabolic tests including blood pressure, glucose,total cholesterol, and weightLifestyle factors such as exercise, diet, stress, smoking, andsocioeconomic status
Cardiovascular Risk Assessment
Your HDL results are considered with other factors when completing a cardiovascular risk assessment.This evaluation of your 10-year and lifelong risk of heart disease includes factors such as:Your age and assigned sex at birthYour personal and family history of heart diseaseResults of metabolic tests including blood pressure, glucose,total cholesterol, and weightLifestyle factors such as exercise, diet, stress, smoking, andsocioeconomic status
Your HDL results are considered with other factors when completing a cardiovascular risk assessment.This evaluation of your 10-year and lifelong risk of heart disease includes factors such as:
Summary
HDL is the “good” cholesterol that helps remove cholesterol from your arteries. Higher levels are considered better for heart health. Normal levels are at least 40 mg/dL for adult males and 50 mg/dL for adult females.
Your HDL level is important, but your healthcare provider will likely focus less on the number and more on what it means for your overall health. That may mean lifestyle changes, which can put you in control of your weight, diet, smoking habits, and other contributing factors.
Talk with your healthcare provider about how often you should have your cholesterol checked (it’s a common test with your annual physical) and what your results mean in terms of any treatment.
Cholesterol Healthcare Provider Discussion GuideGet our printable guide for your next healthcare provider’s appointment to help you ask the right questions.Download PDFEmail AddressSign UpThank you, {{form.email}}, for signing up.There was an error. Please try again.
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17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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