Over the last 1.5 years I’ve lost around 60lbs. Still need to lose another 30 to get out of the obese category. About a month ago I started the MD. I’m loving it and I feel great but a little concerned and probably confused about my HDL number. I guess what I’m asking is how I could be eating this healthy, losing weight and feeling great yet my HDL went from 36 to 33?
by AJHami
12 Comments
I had a similar issue and I chatted with my doc and a dietitian and they told me more exercising will improve this number. I’m assuming weight loss didn’t come from diet alone, but once I started adding weights 3x a week my HDL went up. Did you ask you Dr if that might have an impact?
Exercise has been shown to raise HDL.
Also your genetics play a role.
Those are some impressive results, especially your VLDL. Hope more exercise will help raise your HDL. Do you already eat oats?
A 3 point change is really not a big deal or significant at all, well within normal fluctuations. HDL really doesn’t need too much intentional manipulation besides just keeping up an already healthy diet and exercise routine. Also interesting the range they are using for LDL, usually the lab results I see in the cholesterol subreddit flag anything above 100 as high but again it’s so little above that you’re probably fine if you’re already eating well.
Several people have suggested exercise. In addition, I wonder if it would help to consume more of the healthy fats, which you can get from nuts, seeds, and avocado. Flaxseed and chia seeds even have Omega 3 fatty acids, which most people don’t get enough of. It might also help to eat more fish and less meat.
Your HDL is like mine. I was told years ago by my doctor that the only way to raise my HDL was to get new parents.
The highest mine has ever been – and I’m 68 – is 39.
Don’t sweat the HDL. You’re doing great!
I believe HDL is heavily influenced by exercise.
36 to 33 is such a small change, I think you could get both of those values from testing exactly the same sample. Effectively your HDL has not changed. AFAIK exercise is a good lever for improving HDL. I’ve always exercised a lot and my HDL has always been great even when my LDL was not.
My triglycerides are 418. I need to work on myself.
Look, you are going great, all the right things. To bump your HDL up, you need to add exercise. This doesn’t have to be “I’m miserable and gonna throw up” exercise. If you aren’t walking, add a long walk to your day. If you are walking, try walking some hills. If you are doing that, add 5min of nice jogging to the walk.
You can also bump your HDL by reducing your alcohol intake if it’s high. Even cutting the regular evening drink out a couple of days a week can help.
HDL is basically meaningless and efforts to raise it have not shown any impact on health outcomes. But, endurance exercise will raise it. A 3 point drop means nothing.
Get your LDL below 100. Best way to do it is increase soluble fiber & reduce your saturated fat intake further. It’s reasonable to re-test it in 6 weeks after those changes. I wouldn’t test it sooner than that
HDL is hard to increase. As others have said, it has more to do with exercise than diet. However, it also has a strong genetic connection, so don’t get too down about it. The rest of your cholesterol profile looks amazing and I’m sure your doctor will be really happy overall.