Normal HDL Range
High-density lipoprotein, more commonly known as HDL, is a form of cholesterol found in the body. Often referred to as "good" cholesterol, HDL is actually an important part of your health, as higher levels can generally bring down your total blood cholesterol. And though your diet has some influence over your cholesterol, other factors can contribute to the level of HDL in your blood, especially when it comes to your lifestyle.
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HDL Levels
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With HDL cholesterol, the normal range is based on your sex. For women, levels are usually 50 to 60 mg/dL. For men, normal levels are a little lower, ranging between 40 and 50 mg/dL. When your numbers drop below your range, it can become a problem for your health, so keep your levels on the higher end of the spectrum. An HDL level of 60 mg/dL or higher, no matter your sex, can reduce your chances of cardiovascular complications.
Complications
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If your high-density lipoprotein level drops below 50 mg/dL for women or 40 mg/dL for men, you increase your risk of developing serious complications. Atherosclerosis, which is the accumulation of fatty deposits along the arterial walls, is by far the most common condition. This can lead to a narrowing of the arteries and the development of high blood pressure or coronary artery disease as well as increasing your chances of a stroke, angina or heart attack.
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Prevention/Solution
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To boost your HDL and reduce your health risks, lifestyle changes are typically effective and beneficial. Smoking is one of the main culprits of lower high-density lipoprotein levels, but you may also experience a decrease from excess weight and poor fitness. To ensure you maintain normal (if not high) HDL, avoid smoking, drop excess weight, and make sure you're taking part in some type of athletic pursuit. Sixty minutes of exercise four to five days a week is ideal, but you can also reduce this time to about 30 minutes and still see a benefit.
Diet
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Along with these lifestyle changes, consider improving your diet. Avoiding foods with trans fat, such as cookies, crackers, chips and fried foods, can sometimes help your HDL level. This is largely due to the nature of this particular fat, as it can reduce the concentration of high-density lipoprotein in your blood. You should also incorporate foods rich in omega-3 fatty acid, fiber and niacin to boost your HDL. Salmon, tuna, mackerel, whole grain products and nuts contain at least one of these healthy nutrients. Even polyunsaturated and monounsaturated fats can have a positive impact on your HDL levels.
Benefits
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The reason HDL cholesterol is so beneficial to your heath is the effect it has on your body. As HDL levels increase, these lipoproteins can actually remove "bad" cholesterol from your blood, lowering your total blood cholesterol, so use these self-care measures to keep yourself in a normal HDL range.
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