Target HDL Levels

• Ideal HDL levels fall between 40 and 60 mg/dL for most adults, although women tend to have levels that are a little higher than those of men. Levels greater than 60 mg/dL can actually protect against heart disease, which means that more men typically suffer from cholesterol-related maladies than women. However, both men and women should avoid levels lower than 40 mg/dL since the HDL cleaning agents are vital in the effort to protect against plaque buildup in arteries.
  
  

Exercises You Can Do

• While there are no hard and fast rules as to which exercises are best, the general rule is that any exercise that gets your heart rate pumping for 20 to 30 minutes at a time is great for your heart health and HDL cholesterol levels. Keep in mind that duration is more important than intensity, so you don't have to go overboard working up a sweat. Moderate exercises, including walking, jogging, bike riding and dancing, are great for people looking to reduce HDL levels. If you have joint problems or injuries, water aerobics can be a great workout as well.
  
  You should exercise daily if you're battling cholesterol and heart-related issues. Always consult with your physician before starting any exercise regimen, though, especially if you have asthma, diabetes or a history of heart disease.
  
  

The Effects of Obesity

• While losing weight isn't everyone's exercise goal, trimming down can help your HDL levels fall into balance if you're obese. Your hip-to-waist ratio can help you determine if you are in your ideal weight range. To calculate this ratio, measure your waist and hips (in inches or centimeters) and divide your waist measurement by your hip measurement. For men, the result should be 1.0 or less, and women should measure in at 0.8 or less. If your number is higher than it should be, you are at risk for unhealthy HDL.