Cholesterol is a fatty substance found in the body that plays an important role in various bodily functions such as hormone production and food digestion.

High levels of cholesterol can increase the risk of heart disease, leading to cardiovascular complications, and even death.

We have two types of cholesterol: low-density lipoprotein (LDL) or bad cholesterol and high-density lipoprotein (HDL) or good cholesterol.

LDL is considered the “bad” type of cholesterol because it can accumulate in the arteries, causing plaque build-up, thus increasing the risk of heart disease. HDL, on the other hand, is known as “good” cholesterol because it helps remove excess cholesterol from the body, protecting against heart disease.

But did you know that HDL also has a dark side? Although HDL is typically associated with good health, recent studies show that high levels of HDL may not always mean protection against heart disease.

In some cases, HDL cholesterol can turn harmful, contributing to heart disease, as documented in the following sections.

HDL and Heart Disease – The Link

Studies from the 1980s discovered a relationship between HDL and heart disease; the higher the HDL levels, the lower the risk of developing heart disease.

However, clinical trials using HDL-raising drugs have shown mixed results, with some demonstrating no improvement in cardiovascular outcomes in individuals with high HDL levels.

One possible explanation for this is that HDL has antioxidant and anti-inflammatory effects, which may protect against the buildup of plaque in the arteries when the levels are within a safe range.

However, when HDL reaches excessive levels, it may have the opposite effect.

The Effect of Very High HDL Levels on the Body

Having very high levels of HDL may not always be associated with cardiovascular protection. In fact, some studies suggest that having extremely high levels of HDL can increase the risk of heart disease.

The results of a study that followed 1.7 million adults found that men with the highest HDL levels had a 106% increase in the incidence of death from heart disease compared to those with average HDL levels.

This increase was observed in individuals with HDL levels above 90 mg/dL, well above the recommended range of 40-60 mg/dL for men and 50-70 mg/dL for women.

This phenomenon appears to be related to the protein composition of HDL. Researchers have identified several subtypes of HDL particles, some of which appear to be more protective than others.

In individuals with very high HDL levels, there is an increase in the less protective HDL particles, which may explain the observed increase in cardiovascular risk.

The Effect of Genes on HDL Levels

Genetics plays a significant role in HDL levels. While some individuals have low HDL levels due to genetic factors, others have high levels. A study of people with genetic mutations that raised HDL levels found no reduction in cardiovascular disease risk.

Similarly, gene variants that lower HDL levels do not always increase heart disease risk.

Individuals with high HDL levels may also have other heart disease risk factors such as obesity, insulin resistance, and high blood pressure. Therefore, it is essential to address these risk factors rather than focusing solely on HDL levels.

The Importance of Balance

Cholesterol balance is vital for cardiovascular health, and this means ensuring that the levels of both LDL and HDL are within the recommended range.

While it is still important to maintain healthy HDL levels, the emphasis should be on achieving balance.

According to the National Institute of Health, the recommended range for HDL levels is 40-60 mg/dL for men and 50-70mg/dL for women. However, the optimal levels may vary for each individual.

It is always best to consult with a healthcare provider to determine the appropriate HDL levels for your body.

Ways to Increase HDL Levels

If you have low HDL levels, there are some lifestyle changes you can make to increase your HDL levels and lower your risk of heart disease.

Exercise

Aerobic exercise has been shown to increase HDL levels by up to 15% in some individuals. Exercise can help promote weight loss, which can also improve cholesterol levels.

Eat Healthy Fats

Consuming healthy fats such as omega-3 fatty acids found in fatty fish, nuts, and seeds can help increase HDL levels.

Avoid Trans Fats

Trans fats, commonly found in processed foods and baked items, can lower HDL levels and increase LDL levels. It is important to avoid trans fats and limit saturated fats found in animal products.

Quit Smoking

Smoking can cause damage to the arteries, lowering HDL levels. Quitting smoking can help increase HDL levels and improve overall cardiovascular health.

Final Thoughts

HDL cholesterol is typically associated with good cardiovascular health. However, having excessively high HDL levels can actually be detrimental. To promote cardiovascular health, it is crucial to maintain a balance between HDL and LDL cholesterol levels.

Making healthy lifestyle changes such as exercising regularly, eating healthy fats, and quitting smoking can improve HDL levels and reduce the risk of heart disease.