HDL, or high-density lipoprotein, is the form commonly called “good” cholesterol because higher levels are linked to a lower risk of heart attack and stroke. LDL, or low-density lipoprotein, is the “bad” cholesterol that contributes to artery-clogging plaque.

What “good” cholesterol means

HDL is called good cholesterol because it helps move excess cholesterol out of the bloodstream and back to the liver so it can be broken down and removed from the body. This “reverse transport” helps protect arteries from plaque buildup that can lead to heart disease and stroke.

  • HDL carries cholesterol away from arteries to the liver for removal.
  • Higher HDL levels are generally associated with lower cardiovascular risk.
  • LDL deposits cholesterol in artery walls, promoting plaque and blockages.

Typical healthy ranges

Exact targets can vary by guideline and individual risk, but many expert sources give these ballpark figures.

  • HDL:
    • About 40–80 mg/dL for males, with higher being better.
* About 50–80 mg/dL for females, with higher being better.
  • LDL:
    • Lower is better; under about 130 mg/dL is often considered acceptable for people at lower risk, with stricter goals for those at higher risk.

Simple ways to support good cholesterol

Lifestyle changes can raise HDL modestly and, more importantly, improve overall heart health.

  • Eat more heart-healthy fats (olive oil, nuts, seeds, fatty fish) instead of saturated and trans fats.
  • Emphasize high-fiber foods like oats, beans, whole grains, fruits, and vegetables.
  • Stay physically active with regular moderate exercise most days of the week.
  • Avoid smoking and manage weight, blood pressure, and blood sugar with medical guidance.

Always discuss your individual cholesterol targets and treatment options with a healthcare professional, especially if you have other risk factors for heart disease.