HDL Cholesterol: Why It Decreases, and How to Raise It

HDL cholesterol is a type of fat found in your blood and is generally known as “good cholesterol.” HDL’s function is to collect excess cholesterol in your blood circulation and take it back to the liver. Thus, it helps prevent excess cholesterol from accumulating in your vessels and vessels from hardening. For a healthy heart and vascular system, your HDL cholesterol level should be above 60 mg/dL.

What is HDL Cholesterol?

HDL cholesterol (High-Density Lipoprotein) is a type of cholesterol that works like the body’s “cleaning crew,” collecting excess cholesterol from cells and vessel walls and carrying it back to the liver. The excess cholesterol that returns to the liver is eliminated from the body. Thanks to this cleaning process, HDL reduces the risk of arterial hardening (atherosclerosis) and provides protection against heart disease. HDL is rich in protein and denser than other lipoproteins, which gives it the name “high-density.”

What Should HDL Cholesterol Values Be?

Unlike LDL cholesterol, the higher your HDL cholesterol level, the better it is considered. The higher your HDL level, the lower your risk of heart disease.

• Ideal HDL level is 60 mg/dL and above. This level is the range where your risk of heart disease is lowest.
• Good HDL level is between 40-59 mg/dL. This range is generally considered healthy, but reaching the ideal level is always better.
• Low HDL level is below 40 mg/dL. This level indicates that your risk of heart disease has increased and lifestyle changes or medication treatment may be needed to raise it.

What is HDL Cholesterol Deficiency?

HDL cholesterol deficiency is when your HDL level in blood is below 40 mg/dL. This condition means that your ability to clean excess cholesterol accumulated in your vessels has decreased. Low HDL level is an important risk factor for cardiovascular diseases. It usually does not cause symptoms by itself and emerges during routine blood tests.

Is HDL Cholesterol Deficiency Dangerous?

Yes, HDL cholesterol deficiency is dangerous and increases your risk of heart disease. Since HDL plays a protective role against arterial hardening (atherosclerosis), this protection weakens when its level is low. This condition can accelerate plaque accumulation in your vessels and lead to serious consequences such as heart attack or stroke over time. However, these risks do not develop suddenly and you have time to raise your HDL cholesterol. Having low HDL is as risky as having high LDL, and both need to be kept under control.

What is High HDL Cholesterol?

High HDL cholesterol is when your HDL level in blood is above 60 mg/dL. This condition is generally considered a positive health indicator. High HDL level shows that your body effectively cleans excess cholesterol from vessels and your risk of heart disease is low. In very rare cases, extremely high values far above 100 mg/dL can be due to genetic reasons, and in this case, evaluation with your doctor is needed.

High HDL cholesterol values are mostly the result of healthy lifestyle and regular exercise. Therefore, having high HDL cholesterol is usually good news.

Why Does HDL Cholesterol Drop?

The most important reasons for HDL cholesterol level drop are usually lifestyle factors and genetic predispositions.

• Lack of regular physical activity is one of the most common factors that lower HDL levels.
• Being overweight, especially fats accumulated in the abdominal area, can lower HDL level while increasing bad cholesterol levels.
• Smoking is one of the most harmful habits that lower HDL cholesterol. Quitting smoking can help rapidly raise HDL level.
• A diet rich in trans fats and saturated fats lowers HDL level while raising LDL.
• Having familial low HDL levels is also common.

How Does HDL Cholesterol Rise?

Raising HDL cholesterol is usually possible with lifestyle changes. These changes improve not only your HDL level but also your overall heart health.

• At least 150 minutes of moderate-intensity aerobic exercise per week (brisk walking, running, swimming) is the most effective way to raise HDL.
• Adopt a diet rich in monounsaturated fats (olive oil, avocado) and polyunsaturated fats (salmon, walnuts). Avoid trans fats and saturated fats.
• Getting rid of excess weight helps you raise your HDL level.
• Quitting smoking can increase your HDL level in a short time.
• Regular and excessive alcohol consumption can negatively affect HDL.

Other Factors Affecting HDL Cholesterol Levels

HDL cholesterol can be affected not only by lifestyle but also by some factors beyond your control.

• Age and Gender: HDL levels in men are generally lower than in women. HDL levels also tend to decrease in women after menopause.
• Medication Use: Some medications, such as beta blockers or anabolic steroids, can lower HDL levels.
• Chronic Diseases: Conditions such as diabetes and metabolic syndrome can cause HDL cholesterol levels to drop.

When Should You See a Doctor?

Like LDL cholesterol, HDL cholesterol also progresses without symptoms. Therefore, regular check-ups are the most important way to protect your health.

• It is important to have your cholesterol levels checked every 4-6 years starting from age 20.
• If you have a family history of heart disease, if you smoke, if you have diabetes, or if you are overweight, discuss with your doctor whether you need to check your HDL level more frequently.
• If your HDL levels remain low despite healthy eating and regular exercise, your doctor will evaluate this condition and offer you a personalized treatment plan.

You can read the cholesterol article here.

Reference: HDL