HDL cholesterol
Also reported as: HDL-C · Good cholesterol
Cholesterol carried on high-density lipoprotein particles, involved in reverse cholesterol transport.
Above 40 mg/dL for men and 50 mg/dL for women is the usual cut-off.
Observational risk is lowest in a middle band. Treat HDL as context for the rest of the panel rather than something to push upward.
To convert to mmol/L, multiply by 0.02586.
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Where the thresholds sit
| Band | Range (mg/dL) | Note |
|---|---|---|
| Low | < 40 | — |
| Borderline | 40–50 | — |
| Optimal | 50–80 | — |
| High | 80–90 | — |
| Very high | > 90 | Associated with higher mortality in large cohorts. |
Why it matters
A strong risk *marker* but a poor risk *target*. Low HDL reliably predicts events, yet every drug trial that raised HDL pharmacologically failed to reduce them, and genetic variants that raise HDL do not confer protection. Very high HDL — above about 90 mg/dL — is associated with increased mortality, so this is not a number to maximise.
What raises it
- Aerobic exercise
- Moderate alcohol
- Oestrogen
- Weight loss
What lowers it
- Insulin resistance
- Smoking
- Anabolic steroids
- Very low fat diets
- Obesity
How to move it
- 1Do not chase this number directly. Where HDL is low, the underlying problem is usually insulin resistance — fix that and HDL follows.
- 2Aerobic exercise is the one lever with consistent effect.
- 3Stop smoking.
- 4Ignore any supplement marketed to raise HDL. There is no outcome evidence behind it.
What moves this marker
Interventions on this site with evidence behind them for this specific marker. None of them replaces working out why yours is where it is.
What makes a single reading misleading
- The triglyceride-to-HDL ratio carries more information than HDL alone.
- Anabolic steroid use suppresses HDL dramatically and is a common unstated cause of a very low reading.
Sources
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Educational only. Reference ranges are not diagnostic thresholds and this page cannot account for your medical history, medication or symptoms. Discuss any result that concerns you with a qualified clinician. See our medical disclaimer.