Good Cholesterol

Experts believe HDL carries cholesterol away from the arteries and back to the liver, where it's broken down and eliminated, states the heart association. There is also evidence to suggest that HDL removes excess cholesterol, slowing the buildup of arterial plaque.

Low HDL

The opposite is also true. Low levels of HDL (below 40 mg/dL) increase the risk of heart disease and stroke, according to the heart association. Normal HDL levels fall between 40 and 60 mg/dL.

Average HDL

For men, average HDL cholesterol levels range from 40 to 50 mg/dL. For women, they range from 50 to 60mg/dL. A level of 60 mg/dL or higher is beneficial for both women and men, said the association.

Other Effects

HDL may have more beneficial effects on your heart and blood vessels, such as antioxidant, anti-inflammatory and anti-clotting effects, according to the Mayo Clinic.

Boosting HDL

Some foods have been shown to lower low-density lipoprotein, or LDL cholesterol, but they don't have an impact on HDL, according to www.eMedtv.com. Foods containing plant sterols, plant stanols, or soluble fiber can lower LDL cholesterol, like kidney beans, prunes, and pears. However, a few small studies have found that orange juice, berries, onions, eggs and foods high in omega-3 acids can increase HDL.

Source:

American Heart Association: LDL and HDL Cholesterol: What's Bad and What's Good?

Mayo Clinic: High blood cholesterol

American Heart Association: What Your Cholesterol Levels Mean

More Information:

eMedtv: Foods That Lower Cholesterol

The American Journal of Clinical Nutrition

MedicineNet.com: Berries Good for the Heart