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Cholesterol is transported through the blood attached to lipoproteins. HDL, or high-density lipoprotein, transports cholesterol from the blood to the liver, where it can be cleared from the body. (source)
HDL functions as the cardiovascular system's clearance mechanism, removing cholesterol from arterial walls and peripheral tissues and returning it to the liver for recycling or excretion. This reverse cholesterol transport process is essential for preventing lipid accumulation in blood vessels. When HDL is optimized, arterial walls remain flexible, endothelial function supports vasodilation and blood flow, and the inflammatory burden from oxidized lipids is kept in check. When HDL drops, cholesterol clearance slows, and cardiovascular efficiency degrades. (source)
Low serum HDL levels can be influenced by physiological factors involving the liver, which produces HDL particles and facilitates their transport in the bloodstream. From a nutritional perspective, diets low in healthy fats or high in trans fats can reduce HDL cholesterol through cholesteryl ester transfer protein activation and hepatic HDL synthesis. (source, source)
Potential Performance Impact:
Prioritize healthy fats: Consumption of fatty acids increases HDL cholesterol. Omega-3 fatty acids aid in the reduction of very low-density lipoprotein in the liver by increasing lipoprotein lipase activity, which drives triglyceride transfer into HDL particles. (source, source)
Protocol: Consume 2 servings of healthy fats daily. One serving examples: mackerel (3 oz), salmon (3 oz), cashews (1 oz), sunflower seeds (1 oz).
Train regularly: Physical activity has been shown to increase HDL. Aerobic exercise increases HDL cholesterol by increasing lipoprotein lipase concentration and its activity in skeletal muscle. Sustained aerobic training improves lipid profiles across all markers. (source)
Protocol: Perform at least 3 exercise sessions per week, with emphasis on aerobic training (150+ minutes of moderate-intensity or 75+ minutes of vigorous-intensity weekly).
Supplement with omega-3: Fish oil supplementation increases HDL cholesterol. Omega-3 fatty acids aid in the reduction of very-low-density lipoprotein in the liver, thereby increasing lipoprotein lipase activity and HDL production. (source, source)
Protocol: Consume at least 3 g of total omega-3 fatty acids (EPA and DHA) daily.
Generally, high HDL levels can be considered a sign of good health. Elevated levels can often be attributed to physiological factors related to liver and lipid metabolism, as the liver plays a crucial role in HDL particle synthesis and the regulation of cholesterol homeostasis. (source)
No recommendations for high levels as they are generally not considered harmful and rise only in response to unique contributing factors. Maintain current lifestyle and training patterns that are driving this favorable reading.
