If high cholesterol is a concern for you, you probably know that keeping your low-density lipoprotein, LDL or "bad," cholesterol levels low is important. However, the range for HDL cholesterol also matters, too. An acronym for high-density lipoproteins, HDL cholesterol is also known as the helpful or "good" cholesterol that protects you against heart disease. When considering the range for HDL cholesterol, just remember that higher is better.
Helpful Cholesterol
Cholesterol isn't entirely unhealthy, says the American Heart Association, or AHA; you need some cholesterol to stay in good health. Lipoproteins can be thought of as the transportation vehicles for cholesterol particles. Low-density lipoproteins carry cholesterol throughout your bloodstream, allowing this soft, fatty substance to accumulate on your arterial walls. High-density lipoproteins, on the other hand, transport cholesterol particles to your liver, which removes them. High levels of LDL cholesterol and low levels of HDL cholesterol can increase your risk for serious health conditions, such as heart disease, heart attack and stroke. A blood test called a lipid panel or lipid profile measures your total cholesterol, as well as your HDL and LDL cholesterol and triglycerides, another type of fat, says MayoClinic.Com.
Optimal HDL Levels
In the United States, your blood cholesterol is measured in milligrams per deciliter, or mg/dL, says MayoClinic.Com. An HDL level from 50 to 59mg/dL is good. However, an HDL level of 60mg/dL is even better. According to the AHA, in the U.S., the mean level of HDL cholesterol for adults is 54.3mg/dL.
At Risk
HDL cholesterol levels of 40mg/dL or less for men and 50mg/dL or less for women are considered poor, says MayoClinic.Com. Smoking, carrying around too many extra pounds and leading a sedentary lifestyle can make your HDL cholesterol level lower.
Increasing Your HDL
According to MayoClinic.com, simple lifestyle adjustments are the best way to boost your HDL cholesterol to a desirable range. If you use tobacco, smoking cessation will help, as will staying at a healthy weight and drinking alcohol moderately. Get some exercise, too, especially if you're sedentary. MayoClinic.com suggests 30 minutes of brisk aerobic activity--running, bicycling, swimming, walking or simply raking leaves--five times a week. Getting less than 7 percent of your daily calories from saturated fat and increasing consumption of healthy fats--polyunsaturated and monounsaturated fats--may also increase your HDL levels. Walnuts, almonds, brazil nuts, fish rich in omega-3 fatty acids, flaxseed and whole-grain foods are all good choices to increase your HDL cholesterol.
About Cholesterol Testing
You can have high cholesterol and not even know it, cautions the Centers for Disease Control and Prevention. High cholesterol is asymptomatic--that is, until you experience health problems, you're not likely to have any symptoms. The National Cholesterol Education Program advises you to have your cholesterol levels checked at least every five years.
