Most people talk about cholesterol as if it’s one issue, but your body produces and uses several different types. When your doctor mentions “good” cholesterol, they’re referring to high-density lipoprotein (HDL) cholesterol, which functions completely differently from the low-density lipoprotein (LDL) cholesterol linked to heart disease.
At Maryland Medical First P.A. in Parkville, Maryland, Narender Bharaj, MD, and our team help patients understand their cholesterol numbers and what those levels mean for cardiovascular health. Here’s what HDL cholesterol does and why raising it can reduce your heart disease risk.
HDL cholesterol is called “good” cholesterol because it removes excess cholesterol from your bloodstream and carries it back to your liver for disposal.
LDL cholesterol transports cholesterol from your liver to cells throughout your body, and when LDL levels are too high, the excess deposits in artery walls as plaque. HDL does the opposite — it collects cholesterol from your arteries and tissues and hauls it back to your liver for elimination.
More HDL means better cholesterol clearance from places it doesn’t belong, which is why higher HDL levels correlate with lower cardiovascular disease risk.
HDL cholesterol is measured in milligrams per deciliter (mg/dL) through a standard lipid panel blood test. The ranges break down as:
Low HDL cholesterol is an independent risk factor for heart disease. Even if your LDL and total cholesterol numbers look reasonable, low HDL still increases your risk.
Several factors can lower your HDL levels:
Genetics also plays a role. Some people naturally produce less HDL regardless of lifestyle factors.
Unlike LDL cholesterol, which responds well to dietary changes and medication, raising HDL requires a different approach.
Aerobic exercise is one of the most effective ways to increase HDL. Activities like brisk walking, jogging, cycling, and swimming raise HDL levels when done consistently.
Losing weight, particularly abdominal fat, raises HDL cholesterol.
Smoking lowers HDL and damages the lining of your blood vessels. Quitting smoking raises HDL levels within weeks and continues improving cardiovascular health over time.
Olive oil, avocados, nuts, seeds, and fatty fish all support higher HDL levels. Omega-3 fatty acids from fish like salmon, mackerel, and sardines are particularly beneficial.
Reducing sugar-sweetened beverages, white bread, pastries, and processed snacks helps raise HDL.
HDL is just one part of your lipid panel. Your total cholesterol includes HDL, LDL, and very low-density lipoprotein (VLDL). Triglycerides, another type of fat in your blood, also affect cardiovascular risk. Our team evaluates all these numbers together, not in isolation.
The ratio of total cholesterol to HDL cholesterol provides additional information about your risk of heart disease. A ratio below 5:1 is considered desirable, with lower ratios indicating better cardiovascular health.
Most adults should have their cholesterol checked every 4-5 years starting at age 19. If you have risk factors like diabetes, high blood pressure, smoking, or a family history of heart disease, you need more frequent testing.
If your last lipid panel showed low HDL or high LDL, Dr. Bharaj and our team can help you develop a plan to improve those numbers and reduce your cardiovascular risk.
To schedule your appointment, call our office at 410-661-4670 or use our online booking tool.
