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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)
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 high in saturated fats and refined carbohydrates can lower HDL levels, while diets rich in unsaturated fats, fiber, and antioxidants can help raise them. (source, source)
Prioritize healthy fats: Consumption of fatty acids increases HDL cholesterol. (source) Omega-3 fatty acids aid in the reduction of very low-density lipoprotein in the liver by increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Recommendation: Consume at least one serving of foods containing 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. (source) Aerobic exercise increases HDL cholesterol by increasing lipoprotein lipase concentration and its activity in skeletal muscles. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Supplement with fish oil: Fish oil supplementation increases HDL cholesterol. (source) Omega-3 fatty acids aid in the reduction of very-low-density lipoprotein in the liver, thereby increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Recommendation: Supplement with at least 3 grams of fish oil 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 synthesizing and regulating HDL cholesterol. From a nutritional perspective, consuming a diet rich in unsaturated fats, fiber, and antioxidants can support higher HDL levels by promoting healthy cholesterol metabolism and function. (source, source)
No recommendations for high levels as they are generally not considered harmful and rise only in response to unique contributing factors.
