Cholesterol (total)

High-density lipoproteins (HDL) are vehicles for transporting cholesterol in the bloodstream. HDL transfers cholesterol away from the vasculature and brings it to the liver, which is why it is referred to as “good" cholesterol due to its anti-atherogenic (prevents plaque buildup) effects. However, very high levels of HDL may behave more like LDL cholesterol (or ‘bad cholesterol’) and raise the risk of disease, according to current research.

Moderate/Hard

Diet, Exercise, Weight

4 - 12 weeks

Yes

Lee Y, Siddiqui WJ. Cholesterol Levels. 2023 Jul 24. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 31194434.

HDL

High-density lipoproteins (HDL) are vehicles for transporting cholesterol in the bloodstream. HDL transfers cholesterol away from the vasculature and brings it to the liver, which is why it is referred to as “good" cholesterol due to its anti-atherogenic (prevents plaque buildup) effects. However, very high levels of HDL may behave more like LDL cholesterol (or ‘bad cholesterol’) and raise the risk of disease, according to current research.

Moderate/Hard

Diet, Exercise

4 - 12 weeks

Yes

Bailey A, Mohiuddin SS. Biochemistry, High Density Lipoprotein. 2022 Sep 26. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 31747209.

Triglycerides

High-density lipoproteins (HDL) are vehicles for transporting cholesterol in the bloodstream. HDL transfers cholesterol away from the vasculature and brings it to the liver, which is why it is referred to as “good" cholesterol due to its anti-atherogenic (prevents plaque buildup) effects. However, very high levels of HDL may behave more like LDL cholesterol (or ‘bad cholesterol’) and raise the risk of disease, according to current research.

Moderate

Diet, Exercise, Supplements

3 - 8 weeks

Yes

Alves-Bezerra M, Cohen DE. Triglyceride Metabolism in the Liver. Compr Physiol. 2017 Dec 12;8(1):1-8. doi: 10.1002/cphy.c170012. PMID: 29357123; PMCID: PMC6376873.

LDL

Low-density lipoproteins (LDL) are vehicles for transporting cholesterol in the bloodstream. LDL cholesterol is commonly considered “bad" cholesterol because LDL carries cholesterol to the vessels where it can build up in the vessel walls (pro-atherogenic). High LDL levels are thus associated with increased cardiovascular risk. Luckily, cholesterol is dynamic and fluid; results can be substantially moved up and down within days using lifestyle and dietary interventions.

Moderate/Hard

Diet, Exercise

4 - 12 weeks

Yes

Pirahanchi Y, Sinawe H, Dimri M. Biochemistry, LDL Cholesterol. 2023 Aug 8. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 30137845.

ApoA1

ApoA1 is a constituent of high-density lipoprotein (HDL), which is anti-atherogenic (reduces plaque formation). ApoA1 is a protective molecule that acts as an antioxidant and lowers inflammation. The more ApoA1, the lower the risk of cardiovascular disease.

Moderate/Hard

Diet, Exercise

4 - 12 weeks

No

Khuseyinova N, Koenig W. Apolipoprotein A-I and risk for cardiovascular diseases. Curr Atheroscler Rep. 2006 Sept 8.

ApoB

ApoB is a constituent of low-density lipoprotein (LDL), which is atherogenic (plaque-forming). There is exactly one ApoB per LDL particle. Therefore, ApoB gives us the most accurate estimate of the amount of LDL in your body. High ApoB levels are associated with an increase in risk for cardiovascular events.

Moderate/Hard

Diet, Exercise

4 - 12 weeks

No

Behbodikhah J, Ahmed S, Elyasi A, Kasselman LJ, De Leon J, Glass AD, Reiss AB. Apolipoprotein B and Cardiovascular Disease: Biomarker and Potential Therapeutic Target. Metabolites. 2021 Oct 8;11(10):690. doi: 10.3390/metabo11100690. PMID: 34677405; PMCID: PMC8540246.