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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.
Losing weight and quitting smoking also boost HDL levels. If drinking alcohol, consume it in moderation; this means one drink per day for women and two per day for men. Both men and women should aim for an HDL level above 60 milligrams per deciliter, according to Mayo Clinic.