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HDL Cholesterol

Lipid Unit: mg/dL

Protective lipoprotein; higher is better

Also known as: HDL-C,High-Density Lipoprotein

Reference Ranges

Clinical Reference 40.0 – 80.0 mg/dL

Optimal Range 55.0 – 80.0 mg/dL

Critical Range < 20.0 mg/dL

Low risk >60; risk <40 (men) <50 (women)

Related Conditions

Cardiovascular Disease Low

Metabolic Syndrome Low

Food & Lifestyle Recommendations

🍎 Food Include healthy fats: olive oil, fatty fish, nuts, avocado; moderate alcohol may also raise HDL Monounsaturated fats and omega-3s support HDL production

🏃 Exercise Aerobic exercise is the most effective lifestyle intervention for raising HDL Meta-analyses show 5-10% HDL increase with regular aerobic exercise

💡 Other Quit smoking — smoking lowers HDL and increases cardiovascular risk Smoking cessation raises HDL by 5-10% within months

Evidence-Backed Supplements

When Low

Niacin Tier A May Increase

Strong evidence for HDL increase; concerns about side effects

Niacin (immediate-release) or inositol hexanicotinate 500–2000 mg/day (titrate up slowly) With meals

PMID 28616955 PMID 23511950 PMID 25038074
Omega 3 Tier A May Increase

Modest HDL increase in some studies

Fish oil (EPA+DHA) 2000–4000 mg EPA+DHA/day With meals

PMID 30019766 PMID 32114706 PMID 30480773

Questions to Ask Your Doctor

Are there specific lifestyle changes that could raise my HDL beyond exercise? Alcohol, certain fats, and quitting smoking can help

Upload your blood test to see how your HDL Cholesterol compares to reference and optimal ranges.

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