High-Density Lipoprotein (HDL) is often called “good cholesterol” for its role in cardiovascular health. It transports cholesterol through the bloodstream, and understanding your HDL level is key to assessing heart health.
Understanding HDL Cholesterol
HDL cholesterol is a particle that circulates in the blood. Its primary function is “reverse cholesterol transport.” HDL collects excess cholesterol from body tissues, including artery walls, and transports it back to the liver. There, cholesterol is processed, recycled, or eliminated through bile. This mechanism helps prevent cholesterol plaque buildup in arteries, known as atherosclerosis, which can lead to heart attacks and strokes.
HDL’s role contrasts with low-density lipoprotein (LDL) cholesterol, often called “bad cholesterol,” which carries cholesterol from the liver to cells. High LDL levels can lead to plaque accumulation, while higher HDL levels are associated with a reduced risk of heart disease. Beyond cholesterol transport, HDL also exhibits anti-inflammatory and antioxidant properties, contributing to its protective effects on artery walls.
Interpreting an HDL Level of 69 mg/dL
An HDL cholesterol level of 69 mg/dL is considered a desirable and protective level for heart health. Higher HDL numbers are beneficial, linked to a lower risk of heart disease. Medical guidelines categorize HDL levels to assess cardiovascular risk.
For men, an HDL level below 40 mg/dL is low and a risk factor for heart disease; 60 mg/dL or above is protective. For women, below 50 mg/dL is low, and 60 mg/dL or above is protective. An HDL level of 69 mg/dL falls within the optimal range for both men and women, indicating a healthy and protective status against cardiovascular disease. This level suggests your body effectively clears excess cholesterol from your bloodstream.
Strategies for Optimizing HDL Levels
HDL cholesterol levels can be optimized through lifestyle strategies. Dietary choices play a significant role, emphasizing healthy fats. Monounsaturated fats in olive oil, avocados, and nuts improve HDL levels. Polyunsaturated fats, especially omega-3 fatty acids in fatty fish like salmon, mackerel, and sardines, increase HDL and reduce triglycerides. Limiting trans fats, found in processed foods and fried items, is important as they lower HDL levels.
Regular physical activity also boosts HDL cholesterol. Moderate-intensity aerobic exercise, such as brisk walking, for at least 150 minutes per week, or 75 minutes of vigorous activity, can raise HDL levels. Studies suggest exercise duration, rather than just intensity or frequency, may be impactful for increasing HDL. Even small amounts of consistent exercise contribute to this benefit.
Weight management also contributes to healthy HDL levels. For those with overweight or obesity, losing even 5% to 10% of body weight can increase HDL cholesterol. Quitting smoking is impactful, as it significantly lowers HDL levels, especially in women, and impairs HDL’s ability to remove harmful cholesterol. While moderate alcohol consumption (one drink per day for women, up to two for men) has been linked to higher HDL, it is not recommended to start drinking solely for this purpose due to other health risks.