Let’s talk HDL Cholesterol….

Let’s all agree that when it comes to heart health, and using AS, one important blood marker to regulate is HDL cholesterol.

I have found myself the more I use, the lower it gets. I have worked hard to raise it, and regulate my cholesterol:HDL ratio, so I wanted to share what works.

High-density lipoprotein (HDL) cholesterol is known as the "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Higher levels of HDL cholesterol are associated with a lower risk of heart disease. High-density lipoprotein is one of the five major groups of lipoproteins. Lipoproteins are complex particles composed of multiple proteins which transport all fat molecules around the body within the water outside cells.

What Makes HDL Cholesterol so Good? HDL is short for high-density lipoprotein. Each bit of HDL cholesterol is a microscopic blob that consists of a rim of lipoprotein surrounding a cholesterol center. The HDL cholesterol particle is dense compared to other types of cholesterol particles, so it's called high-density.

Experts believe HDL cholesterol may act in a variety of helpful ways that tend to reduce the risk for heart disease:
• HDL cholesterol scavenges and removes LDL -- or "bad" -- cholesterol.
• HDL reduces, reuses, and recycles LDL cholesterol by transporting it to the liver where it can be reprocessed.
• HDL cholesterol acts as a maintenance crew for the inner walls (endothelium) of blood vessels. Damage to the inner walls is the first step in the process of atherosclerosis, which causes heart attacks and strokes. HDL scrubs the wall clean and keeps it healthy

You want your levels no lower than 40 but preferably above 60 mg/dL.

What I have found that works:

  1. Take a 10min walk after breakfast lunch and dinner. This will help with post meal blood glucose.

  2. Lower carb, higher protein intake. Too many carbs = too much insulin.

Despite insulin has a stimulatory influence on the endogenous cholesterol synthesis from Acetyl-CoA, this hormone tends to decrease the LDL cholesterol concentrations through two additional effects: a diminution in the ApoB VLDL synthesis and an increase in the LDL catabolism.

Insulin resistance and glucose intolerance are associated with low HDL cholesterol levels (Ford et al., 2002; Drexel et al., 2005; Gatti et al., 2009).Oct 19, 2015

Regulating Insulin is essential to the physiological regulation of high density lipoprotein (HDL) cholesterol metabolism. It acts directly at the hepatic level by favouring HDL2 to HDL3 conversion (by its action on hepatic lipase).

  1. Niacin: Niacin is an important B vitamin that may raise levels of high-density lipoproteins (HDL), the "good" cholesterol, and lower triglycerides. Niacin has long been used to lower triglycerides and to increase high-density lipoprotein (HDL) cholesterol.

  2. Citrus Bergamot: Several studies have shown that bergamot may help to reduce overall cholesterol and “bad” LDL cholesterol. It may also help to increase “good” HDL cholesterol and has the potential to be an effective supplement to cholesterol drugs. Bergamot juice was found to reduce cholesterol (29.27%), triglycerides (46.12%), and LDL (51.72%) and an increase in HDL (27.61%).

  3. Psyllium: When the average dietary fiber intake increased from less than 18 g/day to over 30 g/day, the average HDL cholesterol level increased by 10.1%, and the TC/HDL-C ratio decreased by 14.4% for males (p = 0.020) and by 11.1% for females (p = 0.048).

I am sure there are other ways, but this worked for me. If you have anything to share, please do.


Great article. Everyone needs to read this. I've never heard of Bergamont but I've taken Nician and psyllium for years.

1 Like

Thankxx. Wrote it myself while taking a dump. Think best on the porcelain :joy:

1 Like

Well... sometimes I hear voices in the shower. LOL.


thats me on the floor door crack

1 Like

My Dr recently told me to do 30 minutes of moderate cardio a day to help mine. It does help


Movement helps for sure.

1 Like