HDL Cholesterol

Routine annual

also "good" cholesterol; hdl-c

What it isHDL particles are small, dense lipoproteins that scavenge excess cholesterol from peripheral tissues and ferry it back to the liver for disposal. HDL-C measures the cholesterol cargo they carry.

DoesReverse cholesterol transport; anti-inflammatory and antioxidant activity in the vessel wall.

GoodMid-to-high HDL signals a working reverse-transport system and tracks lower cardiovascular event rates.

BadVery low HDL flags metabolic syndrome and elevated cardiovascular risk. Counterintuitively, very high HDL (above ~90 mg/dL) is no longer considered uniformly protective and may track dysfunctional particles.

Standard

Men >40 mg/dL; women >50 mg/dL.

Optimal

55–80 mg/dL men, 65–90 mg/dL women (narrow target)

Modifiers

Women run higher; rises with alcohol (modestly), aerobic exercise, and estrogen; falls with smoking, weight gain, and insulin resistance.

How to optimize

Lifestyle: Zone 2 and high-intensity cardio reliably raise HDL 5–15%; resistance training contributes; quit smoking; lose visceral fat.
Diet: Olive oil, fatty fish, nuts; cut refined carbs and trans fats; moderate alcohol if any (not for HDL alone).
Supplements: Omega-3 EPA+DHA (2–4g/day), niacin (under supervision — flushes hard), berberine (500mg 3×/day).
Peptides: —
Drugs: Limited — fibrates and niacin modestly raise HDL but don't reduce events. Focus elsewhere.

within Cholesterol & Lipids