Clinical Protocol

7-Day HDL-C Boosting Plan

A nutrition and lifestyle protocol to raise High-Density Lipoprotein (HDL), improving reverse cholesterol transport and heart protection.

Protocol Objectives
Healthy Fat Loading

HDL rises in response to fat intake. Prioritize monounsaturated fats (olive oil, avocado) and Omega-3s.

Purple Produce

Anthocyanins (purple pigments in berries, cabbage, eggplant) are clinically shown to boost HDL function and quantity.

Minimize Sugar

High sugar and refined carbs lower HDL. Replacing carbs with healthy fats is the most effective dietary switch.

Coconut Intake

While it raises LDL, coconut oil is one of the most potent dietary boosters of HDL. Use moderately if LDL is normal.

Day 1 Healthy Fats
Breakfast
Avocado & Egg Toast
Eggs + Avocado = HDL Gold.
Lunch
Salmon Salad with Olive Oil
Fatty fish + EVOO.
Dinner
Steak with Butter
Saturated fat raises HDL (and LDL).
Day 2 Anthocyanins
Breakfast
Blueberry Smoothie
1 cup of blueberries.
Lunch
Purple Cabbage Slaw & Chicken
Cruciferous + Purple pigment.
Dinner
Roasted Eggplant (Skin On)
Skin contains the nutrients.
Day 3 Omega-3 Load
Breakfast
Sardines on Toast
Fatty fish is essential.
Lunch
Walnut & Spinach Salad
Walnuts aid vessel flexibility.
Dinner
Mackerel with Asparagus
Oily fish.
Day 4 Coconut Boost
Breakfast
Coffee with Coconut Oil
MCTs raise HDL.
Lunch
Shrimp & Avocado Salad
High cholesterol foods usually fine.
Dinner
Thai Chicken Curry (Coconut)
Coconut milk base.
Day 5 Niacin Foods
Breakfast
Turkey Sausage & Eggs
Poultry is high in Niacin (B3).
Lunch
Tuna Salad
Tuna is Niacin rich.
Dinner
Liver & Onions (Optional)
Or supplement B-Complex.
Day 6 Low Carb Day
Breakfast
Omelet with Cheese
Zero carb breakfast.
Lunch
Bunless Burger
Focus on meat/fat.
Dinner
Salmon & Green Beans
Simple, effective.
Day 7 Dark Chocolate
Breakfast
Yogurt & Cocoa Nibs
Cocoa boosts HDL.
Lunch
Mediterranean Plate
Olives, Hummus, Feta.
Dinner
Roast Chicken & Red Wine (4oz)
Modest alcohol raises HDL.

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Protocol Guidelines & Science
Exercise Intensity

Diet alone is slow to raise HDL. High Intensity Interval Training (HIIT) and heavy lifting are the strongest non-dietary signals.

Smoking Cessation

Smoking suppresses HDL synthesis. Quitting usually results in a 15-20% rebound in HDL levels within weeks.

Scientific References:
1. Qin, Y., et al. (2009). 'Anthocyanin supplementation improves serum LDL- and HDL-cholesterol concentrations.' AJCN.
2. Mensink, R. P., et al. (2003). 'Effects of dietary fatty acids... on the ratio of serum total to HDL cholesterol.' AJCN.