← Blood tests
HDL Size
Specialistalso —
What it isThe average diameter of HDL particles, measured by NMR.
DoesLarger, more mature HDL particles are generally more functional for reverse cholesterol transport, though the relationship is not perfectly linear.
GoodMid-large HDL size tends to track functional particles and better cardiovascular outcomes.
BadVery small HDL particles can signal impaired maturation; abnormally large HDL particles have been associated with dysfunction in some contexts. Size alone is a softer predictor than particle number.
- Standard
- 8.4–10.4 nm.
- Optimal
- 9.0–10.0 nm (narrow target)
- Modifiers
- Rises with aerobic exercise; shifts with estrogen and alcohol.
How to optimize
- Lifestyle
- Zone 2 cardio, resistance training, weight loss.
- Diet
- Olive oil, fatty fish, nuts.
- Supplements
- Omega-3 EPA+DHA (2–4g/day).
- Peptides
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- Drugs
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Reference ranges are general adult lab norms; optimal ranges are editorial picks from the longevity literature — not medical advice. Always interpret results with your physician.
within Cholesterol & Lipids