• The optimal level of HDL cholesterol for adults is 60 mg/dL or higher
• This level is associated with a lower risk of heart disease and stroke
• Anything above 40 mg/dL for men and 50 mg/dL for women is considered an acceptable level
• However, people who have extremely high HDL levels (above 100 mg/dL) may actually have a higher risk of heart disease, possibly due to genetic factors

• HDL cholesterol levels can be influenced by lifestyle factors, such as diet, exercise, smoking, and alcohol consumption
• Eating foods that are rich in omega-3 fatty acids—such as fish, nuts, and seeds—can help increase HDL levels
• Physical activity, especially aerobic exercise, also boosts HDL levels
• Smoking lowers HDL levels, while quitting smoking can raise them
• Moderate alcohol intake (one drink per day for women and two drinks per day for men) may increase HDL levels, but excessive drinking can lower them

Further reading:

• 6 Exercises to Help Lower Your Cholesterol
• Is Red Wine and Weight Loss a Thing?
• Plan to Quit Smoking Mini-Series
• High-Cholesterol Foods: Which to Eat, and Which to Avoid

• HDL cholesterol levels can also be affected by certain medications, such as statins, niacin, fibrates, and estrogen
• Statins are drugs that lower LDL cholesterol (the “bad” cholesterol) and may also increase HDL cholesterol slightly
• Niacin is a vitamin that can raise HDL cholesterol significantly, but it may also cause flushing, itching, and liver problems
• Fibrates are drugs that lower triglycerides (another type of fat in the blood) and may also increase HDL cholesterol moderately
• Estrogen is a hormone that can raise HDL cholesterol in women, but it may also increase the risk of blood clots and breast cancer

• HDL cholesterol levels vary by race/ethnicity and gender
• According to the CDC, non-Hispanic Asian men have the highest prevalence of high HDL cholesterol (13%), followed by
• non-Hispanic white men (9.6%)
• Hispanic men (9.3%)
• and non-Hispanic black men (6.9%)
• Non-Hispanic white women have the highest prevalence of high HDL cholesterol (10.7%), followed by
• Hispanic women (10%)
• non-Hispanic black women (9.3%)
• and non-Hispanic Asian women (8.7%)

• HDL cholesterol levels are typically lower in people who have metabolic syndrome, a cluster of conditions that include obesity, high blood pressure, high blood sugar, and low HDL cholesterol
• Metabolic syndrome increases the risk of heart disease, diabetes, and stroke
• People who have metabolic syndrome should aim to lose weight, eat a healthy diet, exercise regularly, and take medications as prescribed by their doctor to improve their metabolic health and lower their cardiovascular risk

Further reading

• Metabolic Syndrome: A Primer