HDL Cholesterol


HDL Cholesterol
What is it?

Cholesterol is a waxy and fat-like substance that is produced by the liver. High-density lipoproteins (HDL) or “good cholesterol” is one of the types of cholesterol found in the body.

Why does it matter?

HDL helps to remove "bad" cholesterol from the arteries by taking the excess back to the liver for removal.

What do abnormal results indicate?

Excess cholesterol in the blood has been shown to lead to coronary artery disease.

Normal/Healthy Range

Men: > 40 mg/dL

Women: > 50 mg/dL 

What I can do to change/improve my numbers? 
ActivityNutritionBehavioral Health/StressSleepPharmacy/PCPOther

Aim for 30-60 minutes of moderate aerobic exercise on at least 3 days per week

Create a caloric deficit (-250-500/day)

Practice meditation, mindfulness, relaxing techniques 

Aim for at least 7 hours of sleep per day

Work together with your doctor 

5-7% weight loss

Engage in 2–3 sessions/week of resistance exercise 

Consume antioxidant-rich diet high in vegetables (esp. leafy vegetables), nuts, seeds, fruits (esp. berries)

Take frequent mental health “time outs during the workday to clear your mind and relax your body.      

Limit alcohol to < 1 drink/day for females and < 2 drinks/day for males

 

Increase omega-3 fatty acids by adding fatty fish (salmon, mackerel, herring, flaxseeds, chia seeds, walnuts)

     

Stop or don't start smoking

 
Resources

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/hdl-cholesterol/art-20046388

https://medlineplus.gov/hdlthegoodcholesterol.html

https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia

 


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