HDL: The "Good" Cholesterol

HDL (high-density lipoprotein) is often called the "good" cholesterol because it carries cholesterol out of the arteries and back to the liver, where it is cleared. Higher HDL levels are linked with lower risk of heart disease and stroke.

Healthy numbers

• Men: 40 mg/dL or higher (optimal ≥ 60).
• Women: 50 mg/dL or higher (optimal ≥ 60).
• Low HDL is often seen alongside high triglycerides and belly fat.

India-specific context

South Asians — including Indians — tend to have lower HDL levels than Western populations, even at the same weight. This is one reason heart disease hits Indians at younger ages. Taking low HDL seriously is especially important in people with diabetes, a family history of heart disease, or a large waist.

What raises HDL

• Regular physical activity — brisk walking, cycling, swimming for 30 minutes most days.
• Losing excess belly fat.
• Quitting smoking — HDL rises within weeks.
• Using healthier cooking oils in moderation (mustard, rice bran, groundnut, olive, sunflower) and reducing reused/repeatedly-heated oil.
• Cutting refined sugar and highly processed foods.
• Nuts, seeds, fish, legumes and plenty of vegetables.
• Moderate or no alcohol — small amounts may raise HDL, but the overall risk of alcohol is not worth it.

HDL is usually measured as part of a lipid profile blood test. No medicine reliably raises HDL without side effects — lifestyle changes are the main lever.