What is Good Cholesterol? 3 Tips to Increase It

When we talk about cholesterol, most people think it’s something harmful. But not all cholesterol is bad. In fact, your body needs a type of cholesterol called HDL cholesterol, also known as "good cholesterol," to function properly.

What To Know About HDL Cholesterol

HDL stands for high-density lipoprotein. This type of cholesterol helps remove excess cholesterol from the bloodstream and transports it to the liver for disposal. That’s why HDL cholesterol is considered protective against heart disease. According to the American Heart Association, having higher levels of HDL is associated with a lower risk of heart attack and stroke. On the other hand, low HDL levels can contribute to the buildup of cholesterol in your arteries.

HDL Cholesterol Normal Range

For adults, the HDL cholesterol normal range is:

- Men: 40 mg/dL or higher

- Women: 50 mg/dL or higher

An HDL level of 60 mg/dL or more is considered ideal and protective against heart disease. When checking your lipid profile, it’s also important to consider the cholesterol normal range for adults, which includes:

- Total cholesterol: less than 200 mg/dL

- LDL (bad cholesterol): less than 100 mg/dL

- HDL (good cholesterol): 40 mg/dL or higher (men), 50 mg/dL or higher (women)

Tips to Increase HDL Cholesterol Naturally

If your HDL levels are lower than ideal, don’t worry. There are simple lifestyle changes that can help increase it over time. Here are three tips:

1. Add More Healthy Fats to Your Diet

Not all fats are bad. Add food good for cholestrol in your diet. Monounsaturated and polyunsaturated fats help raise HDL levels. Include:

- Olive oil

- Avocados

- Fatty fish like salmon, mackerel, and tuna

- Nuts and seeds

Studies have shown that omega-3 fatty acids, especially from fatty fish, can significantly improve HDL levels ([NIH, 2020].

Incorporating herbs like Vach, Jatamansi, Sarpagandha, Shankpushpi, Arjun Chhal, and Ikshu through their juice may help manage cholesterol naturally. These support heart health, improve lipid balance, and aid in maintaining the HDL cholesterol normal range.

2. Stay Active and Exercise Regularly

Moderate physical activity, such as brisk walking, cycling, or swimming, helps boost HDL cholesterol. The American Heart Association recommends at least 150 minutes of moderate aerobic exercise per week.

According to a study published in the Journal of Lipid Research, people who exercised regularly had up to 10% higher HDL cholesterol compared to sedentary individuals.

3. Quit Smoking and Limit Alcohol

Smoking lowers HDL levels and damages blood vessels. Quitting smoking can improve your HDL count and overall heart health. Additionally, moderate alcohol consumption—especially red wine—may slightly raise HDL, but excess drinking does more harm than good.

Always speak to your healthcare provider about alcohol intake, especially if you have any pre-existing conditions.

Conclusion

Now that you know what to know about HDL cholesterol, it’s important to keep track of your lipid profile and aim for healthy numbers.  Combine a healthy diet, regular exercise, and mindful habits to maintain the cholesterol normal range and protect your heart for the long term.

Disclaimer

This blog is for educational purposes only and should not be considered medical advice. Always consult a healthcare professional before making changes to your diet or lifestyle.

References:

1. American Heart Association – Cholesterol Guidelines

2. National Institutes of Health – HDL Cholesterol and Cardiovascular Risk

3. Journal of Lipid Research – Exercise and HDL