is hdl good or bad

Cholesterol is a lipid essential for our body. But have you heard there are “good” and “bad” types? You’ve likely heard the term “HDL.” Is this HDL cholesterol good or bad for our bodies? This article explains the role of HDL cholesterol, its difference from other cholesterol types, and what you can do to maintain healthy levels. Gain the right knowledge to protect your cardiovascular health.

Understanding HDL Cholesterol: About the Good Fat

HDL stands for “High-Density Lipoprotein.” It is one type of lipoprotein that transports cholesterol. HDL works to collect excess cholesterol from the body’s tissues. It then carries the collected cholesterol to the liver. In the liver, the cholesterol is processed or removed from the body. Because of this function, HDL is often called “good cholesterol.”

The function of HDL is very important for vascular health. This is because it helps remove cholesterol that may build up in blood vessel walls. This can help prevent the progression of atherosclerosis. It leads to a reduced risk of heart attacks and strokes. It is believed that the higher your HDL level, the lower your risk of these diseases tends to be.

LDL Cholesterol: About the Bad Fat

LDL stands for “Low-Density Lipoprotein.” It is also a lipoprotein that transports cholesterol. However, it functions in contrast to HDL. LDL carries cholesterol produced by the liver to the body’s tissues. This function is necessary for cells to use cholesterol.

LDL becomes problematic when its amount increases too much. When LDL increases excessively, cholesterol tends to accumulate in the blood vessel walls. This is one of the main causes of “atherosclerosis.” As atherosclerosis progresses, blood vessels become hard and narrow. Blood flow worsens, and the heart and brain do not receive enough oxygen and nutrients. For this reason, LDL is called “bad cholesterol.”

The Specific Impact of LDL: Accumulation in Arteries and Plaque Formation

Excessive LDL cholesterol enters the inner wall of blood vessels. There, it undergoes changes such as oxidation. Modified LDL is taken up by immune cells (like macrophages). Macrophages that have taken up cholesterol become “foam cells.” These foam cells accumulate in the blood vessel wall. They gradually grow larger and form a lump-like structure called “plaque.” When plaque grows large, the inner space of the blood vessel narrows. Blood flow is obstructed.

Even more dangerous is the rupture of plaque. When plaque breaks open, a blood clot is likely to form there. This clot can completely block the blood vessel. If this happens in a heart vessel, it is a heart attack. If in a brain vessel, it is a stroke. These are serious diseases that can be life-threatening. Managing LDL cholesterol is very important for preventing these diseases.

Other Types of Cholesterol You Should Know

There are other important lipids in the blood besides HDL and LDL. The balance of these also affects cardiovascular health. Let’s look at the main ones.

Triglycerides

Triglycerides are also called “neutral fat.” This is the most common type of lipid in the body. Most of the fat we consume from food is triglycerides. Sugars and fats not used immediately for energy are converted into triglycerides. They are stored in fat cells. This is so they can be used for energy when the body needs it.

However, problems arise when triglycerides increase excessively. High triglyceride levels can lower HDL cholesterol. They can also change LDL cholesterol into smaller, denser particles. These types of LDL particles are thought to enter blood vessel walls more easily. They can accelerate the progression of atherosclerosis. High triglycerides are known to increase the risk of heart disease and pancreatitis.

Non-HDL Cholesterol

Non-HDL cholesterol is the total cholesterol minus HDL cholesterol. This value represents the total cholesterol in lipoproteins other than HDL. These include LDL and other particles that can contribute to atherosclerosis (like VLDL, IDL, lipoprotein(a)).

Looking at Non-HDL cholesterol can sometimes assess heart disease risk more accurately than just looking at LDL cholesterol. Managing Non-HDL cholesterol is particularly important for people with high triglycerides or diabetes. Non-HDL can capture risks that LDL alone might miss.

VLDL Cholesterol

VLDL stands for “Very Low-Density Lipoprotein.” It is a lipoprotein that primarily transports triglycerides. It carries them from the liver to the body’s tissues. VLDL changes into LDL after releasing triglycerides.

The cholesterol contained in VLDL is also thought to contribute to atherosclerosis. Directly measuring VLDL cholesterol in blood tests is not common. It is usually estimated from the triglyceride value. High triglycerides tend to indicate high VLDL. These lipids work together to influence our overall health.

What Are Healthy Cholesterol Levels?

Knowing if your cholesterol levels are healthy is important. Let’s look at typical reference ranges. However, these numbers are just guidelines. Target levels vary depending on individual health status and other risk factors. Always consult a doctor.

Target Levels for HDL Cholesterol

Higher HDL cholesterol is considered better.

What High HDL Levels Indicate

Generally, an HDL cholesterol level below 40 mg/dL is considered “low.” This suggests a higher risk of heart disease. 40-59 mg/dL is within the acceptable range. A level of 60 mg/dL or higher is considered “high,” which is the ideal level.

Higher HDL indicates a greater ability to remove cholesterol from blood vessels.

Do Target Levels Vary by Age and Sex?

Healthy cholesterol levels may vary slightly by age and sex. For example, women generally tend to have higher HDL cholesterol before menopause. After menopause, levels often become similar to men. However, the ideal “high” level (60 mg/dL or higher) is the same regardless of age or sex. When reviewing test results, refer to the reference ranges provided by the lab or your doctor. Your individual target level will be determined by your doctor based on your overall health and risk assessment.

Target Levels and Management for LDL Cholesterol

Lower LDL cholesterol is considered better.

Generally, an LDL cholesterol level below 140 mg/dL is desirable. 120-139 mg/dL is borderline. 140 mg/dL or higher is considered “high,” increasing the risk of atherosclerosis.

For people with conditions like heart disease or diabetes, or those at high risk, the target LDL level is set even lower. Your doctor may set your LDL target below 100 mg/dL, and sometimes even below 70 mg/dL, depending on your risk level.

The Importance of Total Cholesterol and Non-HDL

Total cholesterol is the sum of all cholesterol in HDL, LDL, VLDL, etc. A total cholesterol level below 200 mg/dL is generally desirable. However, even if total cholesterol is high, it may not be a problem if HDL is very high. Conversely, even if total cholesterol is within the normal range, the risk can be high if LDL is high and HDL is low.

Therefore, it is important to look not only at the total cholesterol value but also at the values of each type of cholesterol, especially the balance between LDL and HDL, and Non-HDL cholesterol. Non-HDL cholesterol is total cholesterol minus HDL. A level below 170 mg/dL is generally the target. For high-risk individuals, aiming for below 130 mg/dL is common. A comprehensive assessment of these numbers is essential for evaluating cardiovascular disease risk.

Why Is HDL Called “Good”? The Deep Reason

HDL is called “good cholesterol” because of its unique function. It collects excess cholesterol from the body and helps prevent atherosclerosis. This process is called “Reverse Cholesterol Transport (RCT).”

HDL circulates in the blood as small particles. It picks up cholesterol accumulating in blood vessel walls or released from cell membranes. Through a chemical process called esterification, it incorporates cholesterol into its particles. HDL particles loaded with cholesterol become larger and travel to the liver. Upon reaching the liver, HDL transfers the collected cholesterol to liver cells. The liver uses this cholesterol as a material for bile acids or secretes it into bile. It is eventually excreted from the body with stool. Through this sequence, HDL removes cholesterol from blood vessel walls.

This helps slow the progression of atherosclerosis.

This “vascular cleaning crew” function is the main reason HDL lowers the risk of heart disease. Higher HDL levels are associated with a greater capacity for reverse cholesterol transport. As a result, atherosclerosis is less likely to progress. This is expected to help prevent cardiovascular disease. However, some reports suggest that very high HDL (e.g., over 100 mg/dL) may not reduce or might even increase heart disease risk. Research is ongoing regarding very high HDL. Still, for most people, appropriate HDL levels have a positive impact on cardiovascular health.

Effective Ways to Increase Your HDL Levels

Adopting healthy lifestyle habits is key to raising your HDL cholesterol levels. Diet and exercise, in particular, are crucial factors for improving HDL values.

Dietary Approaches: Foods Good for Cholesterol

Adjusting your diet is effective for increasing HDL levels. Focus on consuming specific types of fats and fiber.

Omega-3 Fatty Acids:

These are abundant in fatty fish like mackerel and sardines. It is recommended to eat these fish a few times a week. Omega-3 fatty acids are expected to lower triglycerides and potentially increase HDL. They also have anti-inflammatory effects.

Unsaturated Fatty Acids:

These fats are found in large amounts in olive oil, avocados, nuts, and seeds. Replacing saturated fats with these unsaturated fats has been reported to lower LDL cholesterol and increase HDL cholesterol. Reduce fried foods and butter, and incorporate these foods into your diet.

Dietary Fiber:

Richly present in whole grains, vegetables, fruits, and legumes. Dietary fiber is well-known for its effect in lowering LDL cholesterol. It can indirectly improve overall cholesterol balance and potentially benefit HDL. Soluble fiber (common in oatmeal, apples, and beans) is particularly effective in inhibiting cholesterol absorption.

Foods to Avoid:

Avoid foods high in trans fats and saturated fats. Trans fats, sometimes found in processed foods, margarine, and shortening, have negative effects. They increase LDL and decrease HDL. Saturated fats are abundant in fatty cuts of meat, butter, cheese, and palm oil. Excessive intake increases LDL. A balanced diet is important.

Food Choices to Boost HDL

To focus on HDL in your daily diet, try to include the following foods actively:

• Fatty fish (mackerel, sardines, saury)
• Olive oil (extra virgin)
• Avocados
• Nuts (almonds, walnuts, pecans)
• Seeds (chia seeds, flaxseeds)
• Whole grains (oatmeal, brown rice, whole wheat bread)
• Legumes (lentils, chickpeas, soy products)
• Vegetables, fruits

Cooking methods matter too. Choose baking, steaming, or boiling over frying. When using oil, select options rich in unsaturated fats like olive oil.

Exercise Therapy: Appropriate Types and Frequency

Regular exercise is very effective in increasing HDL cholesterol. Aerobic exercise is particularly beneficial.

Aerobic Exercise:

Walking, jogging, cycling, swimming, and dancing are types of aerobic exercise. They raise heart rate and burn fat. It is recommended to perform at least 150 minutes of moderate-intensity aerobic exercise per week.

For example, 30 minutes five times a week.

The intensity should be enough to make you breathe a bit harder.

Strength Training:

Strength training may also have a positive impact on cholesterol levels. Increasing muscle mass helps boost metabolism and aids in fat loss. Combining aerobic exercise with strength training about twice a week can be more effective.

Tips for Sticking with Exercise:

To make exercise a habit, finding enjoyable ways to stay active is important. Choose activities you like or start with friends. Finding ways to incorporate exercise into your daily routine is also helpful.

For example, walking one train stop or taking the stairs. Consistency improves not only HDL levels but also overall health.

Other Lifestyle Improvements: Quitting Smoking, Stress Management, Sleep

Besides diet and exercise, other lifestyle habits affect HDL levels.

Quitting Smoking:

Smoking is a major cause of low HDL cholesterol. Smoking damages blood vessels and accelerates atherosclerosis.

Quitting smoking can improve HDL levels and significantly reduce the risk of heart disease. Quitting smoking is one of the most important things you can do for overall health, not just cholesterol management.

Maintaining a Healthy Weight:

Obesity, especially abdominal obesity, tends to lower HDL cholesterol. Maintaining a healthy weight can help improve lipid balance.

If you are concerned about your weight, aim to lose weight gradually by combining healthy eating and exercise. Sustainable weight management is more important than rapid dieting.

Alcohol Consumption:

Some reports suggest moderate alcohol intake may slightly increase HDL cholesterol. However, it poses greater health risks
(liver disease, high blood pressure, etc.).

Moderation is recommended. Heavy drinking worsens cholesterol balance by increasing triglycerides.

Stress Management and Sleep:

Chronic stress and lack of sleep can disrupt hormone balance. This may negatively affect cholesterol levels.

Finding effective ways to manage stress and getting quality sleep can indirectly help with cholesterol management. Practice relaxation, engage in hobbies, and ensure sufficient rest.

Clearing Up Doubts About Cholesterol: Frequently Asked Questions

Here, we answer common questions about HDL cholesterol and other lipids.

Q1: What is considered a “good” target range for HDL?

Generally, higher HDL cholesterol is better. As a guideline, less than 40 mg/dL is considered low (higher risk), 40-59 mg/dL is acceptable, and 60 mg/dL or higher is considered an ideal “good” level. However, these are general guidelines; individual targets are based on a doctor’s diagnosis.

Q2: Is an HDL of 60 sufficient and good?

Yes, an HDL level of 60 mg/dL is generally considered an ideal value associated with reduced heart disease risk. It indicates a high ability to remove cholesterol from blood vessels. Continue maintaining healthy lifestyle habits to keep this level.

Q3: Is an HDL of 40 considered low?

Yes, an HDL level below 40 mg/dL is considered a “low” level associated with a higher risk of heart disease. If your HDL is in this range, you should consider raising it through lifestyle changes (diet, exercise, quitting smoking, etc.). Consult your doctor for specific advice on improvement strategies.

Q4: Is an HDL of 30 dangerously low?

An HDL level of 30 mg/dL is generally considered quite low. This indicates a relatively high risk of heart disease and stroke. It is very important to consult a doctor immediately. They can help identify the cause and create a specific treatment plan for improvement. Significant lifestyle changes or medication may be necessary in some cases.

Q5: Can very high HDL also be a problem?

Recent studies suggest that even with very high HDL levels (e.g., over 100 mg/dL), the risk of heart disease does not necessarily decrease. Some research indicates it might even increase. Why very high HDL could be problematic is still under investigation.

However, if you have extremely high values, it’s important to consult your doctor. They can evaluate it alongside other risk factors. For most people, high HDL within the recommended range is considered beneficial.

Q6: Should I look at the ratio of total cholesterol to HDL?

Yes, the ratio of total cholesterol to HDL cholesterol is also helpful in assessing heart disease risk. This ratio is calculated by dividing total cholesterol by HDL cholesterol. Generally, a lower ratio is associated with lower risk. For example, a ratio of 4 or less is often considered low risk. However, don’t rely solely on this ratio. It’s important to consider it along with LDL and Non-HDL values, and other risk factors (age, sex, family history, smoking, blood pressure, blood sugar, existing heart disease) for a comprehensive risk assessment.

Q7: Can I increase HDL just with diet and exercise?

For many people, healthy eating and regular exercise are effective in increasing HDL cholesterol. Specifically, a diet low in saturated and trans fats and high in unsaturated fats and fiber, combined with consistent aerobic exercise for at least 150 minutes per week, is effective.

Quitting smoking and maintaining a healthy weight can also have significant effects. However, individual results vary, and genetic factors or other health conditions can play a role. If lifestyle changes are not sufficiently effective, consult your doctor to discuss other treatment options (like medication).

Q8: Do I need medication to lower cholesterol?

Whether you need cholesterol-lowering medication (like statins) is decided by your doctor. They will comprehensively evaluate your cholesterol levels and other risk factors (age, sex, family history, smoking, blood pressure, blood sugar, existing heart disease, etc.). Medication is often recommended in addition to lifestyle changes, especially for those with very high LDL, existing heart disease, diabetes, or high risk.

Medication is powerful in lowering LDL but has limited effect on increasing HDL. Even when starting medication, maintaining a healthy lifestyle remains crucial. Do not start or stop medication on your own; always follow your doctor’s instructions.

Consulting Your Doctor: Expert Advice for Cholesterol Management

To accurately understand your cholesterol levels and manage them properly, consulting a doctor is essential. Avoid relying solely on self-assessment.

Why Self-Assessment Is Risky

It is risky to self-assess whether your cholesterol levels are high, low, or fine based only on internet information or general reference ranges. Cholesterol levels are influenced by many factors: individual constitution, lifestyle, presence of other diseases, family history, and more. Also, simply saying “high cholesterol” can mean different things.

It could be high LDL, high triglycerides, or low HDL. Each has different risks and necessary actions. A doctor evaluates all this information comprehensively to determine the optimal target levels and treatment plan for you. If you self-assess incorrectly or neglect necessary treatment, atherosclerosis might progress without you knowing.

Regular Health Checks and Follow-ups

It’s important to have regular health check-ups, including lipid panel tests, to monitor your cholesterol levels. When you get your test results, be sure to discuss them with your doctor. If your results are outside the reference range, or even within it but you have other risk factors, attention may be needed.

Ask your doctor what your current values mean for your health and what specific steps are necessary. If needed, they may recommend more detailed tests or refer you to a specialist. Even if your levels were normal once, they can change. Continuing regular follow-ups contributes to long-term cardiovascular health.

Management Plan Based on Individual Risk

Your doctor will consider all factors that increase your risk of cardiovascular disease, not just cholesterol levels. This includes blood pressure, blood sugar, smoking habits, family history, age, sex, etc. Based on this, they will create a management plan tailored to you.

For example, even if cholesterol levels are not very high, a more aggressive approach to lowering cholesterol (lifestyle changes or medication) might be recommended if you have many other risk factors. Conversely, if cholesterol is slightly high but other risk factors are few, starting with lifestyle changes might be appropriate. This kind of individual assessment and planning requires an expert. Build good communication with your doctor as your partner in health.

Summary: For Your Cardiovascular Health

This article answered the question, is hdl good or bad. We discussed why HDL cholesterol is generally called “good,” its difference from other lipids, healthy levels, and ways to improve them.

HDL cholesterol plays a vital role in protecting vascular health by collecting excess cholesterol from the body and returning it to the liver. High levels of LDL cholesterol (“bad”) and triglycerides increase the risk of atherosclerosis and heart disease. High HDL, however, is associated with a reduced risk.

Maintaining healthy cholesterol levels relies heavily on healthy lifestyle habits: a balanced diet, regular exercise, quitting smoking, and maintaining a healthy weight. Specifically, a diet low in saturated and trans fats and rich in unsaturated fats and fiber, combined with at least 150 minutes of aerobic exercise per week, is very effective.

Actively include fatty fish, olive oil, nuts, and whole grains in your diet.

Most importantly, know your cholesterol levels accurately and manage them in consultation with your doctor. Get regular health check-ups and follow your doctor’s advice for optimal cholesterol management tailored to your body and risks.

Your cardiovascular health depends on daily awareness and proper care.

---

Disclaimer: The information in this article is for general knowledge purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition. We are not responsible for any actions taken based on the information in this article.