Check Your HDL Levels Now: Low HDL Signals Vessel Damage—Here's How to Improve
Low HDL cholesterol often signals poor metabolism and vessel damage rather than just insufficient "good cholesterol," warns Dr. Jetsada Bunyavongvirojn of Maha Chakri Sirindhorn Hospital, who recommends regular exercise and lifestyle change
Check Your HDL Levels Now: Low HDL Signals Vessel Damage—Here's How to Improve
On May 23, 2569, Dr. Jetsada Bunyavongvirojn, Deputy Director of Maha Chakri Sirindhorn Hospital in Nakhon Ratchasima, posted on his 'Dr. Jed' Facebook page explaining that during health checkups, most people focus on whether their LDL, blood sugar, or triglycerides are high, but many overlook another important value: HDL, or 'good cholesterol.' Some people consistently have low HDL, while others try hard to raise it as much as possible, thinking higher is always better. Let's get to know this value properly. I'll explain it simply and show you how to increase your good cholesterol.
1. HDL is the 'garbage truck' of your blood vessels HDL's job is to transport excess fat and some fatty deposits back to the liver, reducing buildup in your blood vessels. So if HDL is low, it's like your vessel's garbage collection system isn't working well. Fat is more likely to accumulate and stick to vessel walls, causing inflammation, stiffening, and increasing the risk of narrowing in the future.
2. Low HDL doesn't just mean 'you have little good cholesterol' Actually, low HDL often signals that 'your metabolism is having problems.' People with consistently low HDL usually also have a belly, high triglycerides, insulin resistance, blood sugar fluctuations, or fatty liver, because the body is inflamed and managing fat poorly. Many don't realize it because other blood values might not be obviously elevated yet.
3. What HDL level should concern you? Generally, HDL below 40 mg/dL in men and below 50 mg/dL in women is considered risky, as it's associated with increased heart and vessel disease risk—especially if combined with high triglycerides, a large belly, or high LDL. When low HDL comes with excess belly fat, insulin resistance risk rises even more.
4. Low HDL means your vessels may be silently deteriorating Many people don't have particularly high LDL but have very low HDL, which is still risky because it reflects that vessels may be inflaming and the body isn't handling fat well. Some people have had low HDL for years despite being relatively young, and when left unchecked, fatty deposits accumulate in vessels more rapidly.
5. Is higher HDL always better? This is a common misconception. Abnormally high HDL doesn't necessarily mean increased heart disease protection. What truly matters is 'whether HDL is functioning well' and how little inflammation your body has overall, rather than just the number alone.
6. Exercise genuinely helps HDL Consistent movement—brisk walking, weight training, or cardio—improves HDL levels. When muscles work, the body handles fat better. Some people see HDL improvement within just a few months of consistent exercise. The more muscle mass you have, the better your metabolism and fat response become.
7. Smokers, night owls, and sugar lovers typically have low HDL These habits cause chronic inflammation, making HDL function poorly. Many people take cholesterol medication but if they still smoke, sleep at 2 AM, and drink sweet tea daily, their HDL won't rise easily because the root causes aren't addressed. The longer you wait, the faster your vessels deteriorate.
So what should you do if your HDL is too low?
- Exercise regularly, especially weight training and cardio - Reduce sugary drinks, fried foods, and processed foods - Increase good fats like fish and omega-3s
