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1 A typical level of HDL-C is between 40-50 mg/dL (1.0-1.3 mmol/L) for men and between 50-59 mg/dl (1.3-1.5 mmol/L) for women and is associated with average risk of heart disease. 2  Based on many epidemiologic studies, HDL-C of 60 mg/dL (1.55 mmol/L) or higher is associated with a less than average risk of heart disease.
Experts say your total cholesterol should be under 200. Your HDL or good cholesterol should be at least 40 if you're a man, and 50 if you're a woman. 3) Cutting back on saturated and trans fats can help lower your bad cholesterol, but when it comes to boosting good cholesterol, eating good fats - the kinds in fish and certain vegetable oils - can help.