Heart-Smart & Soul-Fueled: A Guide to Raising Your Good Cholesterol

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Your healthcare provider might say “eat healthy and exercise,” but what does that actually mean? And what does a “healthy diet” even look like—especially when cultural foods and preferences vary so widely?

Visits with your doctor or nurse are often short, and advice like “eat more fruits and vegetables” or “follow the Mediterranean diet” might feel too vague. While those are great starting points, they don’t tell the whole story—especially when it comes to improving something important called HDL-C, or high-density lipoprotein cholesterol. You might know it as your “good” cholesterol.

What Is HDL-C and Why Does It Matter?

Not all cholesterol is bad! HDL-C helps clean up excess cholesterol in your blood and carries it to your liver to be removed. This process is called reverse cholesterol transport, and it helps protect your arteries and heart. HDL also has anti-inflammatory and antioxidant effects that lower your risk of heart disease.

When cholesterol builds up on your artery walls, it forms plaque. That’s called atherosclerosis, and it can lead to heart attacks or strokes if the plaque ruptures. Low levels of HDL-C have been linked to an increased risk of heart disease, certain cancers, and autoimmune conditions. But here’s the good news: you can improve your HDL-C through food, exercise, and a few other healthy habits.

How Is HDL-C Measured?

HDL-C is checked through a simple blood test called a lipid panel (or cholesterol test). This is a routine test that your healthcare provider might order during a regular check-up.

A lipid panel usually measures:

Total cholesterol
LDL cholesterol (the "bad" kind)
HDL cholesterol (the "good" kind)
Triglycerides (another type of fat in your blood)

You may need to fast (not eat or drink anything except water) for 9–12 hours before the test, depending on what your provider recommends.

Understanding Heart Disease Risk

Before we dive into how to eat and exercise for better HDL, let’s talk briefly about risk. Conditions like:

Heart attacks (myocardial infarction)
Chest pain (angina)
Stroke (brain attacks)
Mini-strokes (Transient Ischemic Attacks aka TIAs)
Narrowed arteries in the heart or brain

...are all linked to atherosclerotic cardiovascular disease (ASCVD).

HDL is just one piece of the risk factor equation. There’s a tool called the ASCVD risk calculator that helps estimate your personal risk. It looks at your age, blood pressure, diabetes status, and other factors. One of those factors is race, which has been used in some calculators. But recent research shows that using race in this way can cause more harm than good, especially for people of color who already face barriers in healthcare.

At Blossom Med, we believe in equity and inclusive care. We listen with empathy and work to deliver healthcare that supports everyone’s unique story and needs.

You can check your risk using this ASCVD Risk Calculator – race is optional.

Remember: the calculator is just one piece. Talk to a licensed healthcare provider to interpret and discuss your results.

How to Increase HDL-C with Food and Exercise

Now that you understand the “why,” let’s talk about the “how.”

Certain foods are known to improve your HDL-C levels—especially those rich in unsaturated fats. These fats help lower the “bad” cholesterol (LDL) while supporting your good cholesterol (HDL).

The Mediterranean diet—which focuses on olive oil, legumes, fish, nuts, and whole grains—has been shown to improve HDL-C function, not just the number.

Top Foods That May Raise HDL-C

Here are some HDL-friendly foods to add to your meals:

Virgin olive oil
Fatty fish (like salmon, mackerel, tuna, sardines)
Nuts (almonds, walnuts, peanuts, pecans)
Legumes (beans, lentils, chickpeas)
Avocados

Some plant-based oils, like flaxseed, are also rich in omega-3 fatty acids, which support healthy cholesterol levels.

Even artichoke and bergamot (a citrus fruit) have shown benefits in some studies.

Avocados: A Heart-Healthy Powerhouse

Avocados are rich in monounsaturated fats and fiber, both of which support HDL-C. Eating about half to one avocado a day (68–136 grams) may raise your HDL-C slightly and help reduce belly fat, weight, and risk for metabolic syndrome.

It’s a good idea to replace unhealthy fats or refined carbs with avocado—simply adding it on top of a fast-food diet won’t do the trick.

Limit These for Better Heart Health

To further improve your HDL-C:

Avoid trans fats and reduce saturated fats (like those found in fried food)
Cut back on or eliminate high-sugar products and ultra processed foods

How Exercise Helps Raise Your Good Cholesterol

Food isn’t the only way to raise your HDL-C—exercise plays a big role too!

The American Heart Association says that aerobic exercise—also called endurance exercise—is the most effective type of physical activity to increase your HDL-C levels.

What Counts as Aerobic Exercise?

Aerobic exercise gets your heart rate up and includes activities like:

Brisk walking
Jogging or running
Swimming
Cycling
Dancing

To name a few examples.

Doing these activities for at least 120-150 minutes per week (about 30 minutes, 4-5 days a week) has been shown to raise HDL-C by about 2 to 5 mg/dL, or roughly 5%, which may not seam like a lot, but in conjunction with good food habits it all adds up! You can break it up into 30 minutes a day, 4-5 days a week, or do shorter sessions throughout the day. Even better—some of those improvements can happen in just 2 months of regular activity, especially if you're just getting started.

If you can do more, great! Longer duration and higher intensity (like running or cycling at a fast pace) are linked to even bigger improvements in HDL-C.

What About Strength Training?

Resistance training (like lifting weights or using resistance bands) can also help, but the effect on HDL-C is usually smaller and more variable. That said, combining aerobic and resistance exercises is great for your overall health and can help with blood sugar, blood pressure, and muscle strength, and is especially important if you are taking a GLP-1, like semaglutide or tirzepatide, for weight loss to maintain your muscle mass.

Exercise Improves HDL Function, Too

Exercise doesn’t just increase the amount of HDL in your blood—it also makes it work better. Regular aerobic activity helps HDL particles:

Get bigger and more effective
Remove more cholesterol from your body
Act like antioxidants, protecting your blood vessels

This means that even if your HDL-C number only goes up a little, the protective power of your HDL improves—a win-win!

More intense activities like running, cycling, or swimming laps offer even greater benefits, especially if you’re working out at 65–80% of your peak effort.

As always, make sure to consult a healthcare professional before starting an exercise routine to make sure it’s safe and appropriate for you.

A Few Important Reminders

While raising your HDL-C is a great goal, HDL-C levels alone don’t tell the whole story when it comes to heart health. It’s just one piece of the puzzle.

To lower your overall risk for heart disease and stroke, it’s important to make other healthy lifestyle changes too, like:

Reduce or eliminate fried foods
Quitting smoking
Limiting alcohol
Regular check ups with your healthcare provider

Cardiovascular disease (CVD) is still the leading cause of death for middle-aged and older adults. But here’s the hopeful part—about 1 in 4 of those deaths can be prevented with the right care and lifestyle choices.

Taking care of your heart doesn’t have to be overwhelming. Even small changes—like taking daily walks or swapping fried food for grilled—can make a real difference over time.

The Takeaway

Raising your HDL-C isn’t about finding one magic food or quick fix. It’s about making small, steady changes that add up over time—like:

Choosing healthy fats (like olive oil, nuts, and avocado)
Eating more plants and fish
Cutting back on sugar and processed foods
Moving your body every day

These habits don’t just help your cholesterol—they support your whole body and your long-term health.

It’s never too late to start. And you don’t have to do it alone.

At Blossom Med, we’re here to walk with you—step by step—with care, support, and compassion. Whether you’re just getting started or looking to build on progress you’ve already made, we’re here to help you bloom into your healthiest self.

References:

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Got Sunshine? Vitamin D is our Vitamin of the Month! Lets get your levels up!

By Darah Wilson • July 9, 2025

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5 Reasons to Get Vitamin IV Therapy This Summer at Blossom Med

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Glutathione — The Antioxidant Your Body Will Thank You For!

May 21, 2025

If you're looking to boost your health, brighten your skin, and protect your body from the inside out, Glutathione might just be your new best friend. Often called the "master antioxidant," Glutathione is naturally produced by your body and plays a powerful role in your overall wellness. What Is Glutathione? Glutathione (pronounced gloo-ta-thigh-own ) is a powerful antioxidant made up of three amino acids: cysteine, glutamine, and glycine. It works inside your cells to fight free radicals—unstable molecules that cause oxidative stress and contribute to aging, disease, and inflammation. What Does Glutathione Do in Your Body? Glutathione is your body’s natural detoxifier. It helps: Neutralize toxins and harmful chemicals Support liver function Strengthen the immune system Repair damaged cells Improve energy production It also plays a key role in skin health by reducing melanin production, which can result in brighter, more even-toned skin over time. What Are the Benefits of Glutathione Boosts? While your body makes Glutathione, stress, pollution, poor diet, and aging can all reduce its levels. That’s why IV or injection boosts can help restore optimal levels. Benefits may include: Brighter, clearer skin Reduced inflammation and acne scarring Stronger immune response Improved mental clarity and focus More energy and better sleep When Will You See Results & How Often Should You Get It? Many patients report feeling refreshed and energized within a few hours to 1–2 days after their first Glutathione shot. Skin-brightening effects and immune support often build over a series of treatments. For best results, we recommend a series of weekly injections for 4–6 weeks, followed by monthly to bi-weekly maintenance. Why Get a Glutathione Boost at Blossom Med? At Blossom Med, our Glutathione treatments are administered in a relaxing, clinical setting by experienced professionals. Whether you're in Hollywood or Lancaster, CA, our wellness centers are ready to help you glow from within. Our clients come from all over Los Angeles, Burbank, Pasadena, Palmdale, and Santa Clarita to experience the rejuvenating power of Glutathione. Ready to feel and look your best? Book your Glutathione boost today at Blossom Med in Hollywood or Lancaster, CA and experience the difference from the inside out.

What is PCOS? Understanding a Misunderstood Condition That Affects Millions of Women

By Darah Wilson • April 15, 2025

Polycystic Ovarian Syndrome (PCOS) is one of the most common yet underdiagnosed endocrine disorders affecting women of reproductive age. Despite its name, PCOS is not primarily a gynecological issue—it is a complex metabolic and hormonal condition rooted in insulin resistance. An estimated 10–15% of women in the U.S.—that’s roughly 5–6 million women—are affected by PCOS. Yet, up to 70% of those living with it have not been diagnosed. For many, the road to a diagnosis is long and exhausting—patients often see three or more healthcare providers and have up to ten doctor visits before receiving a diagnosis. In fact, it can take more than two years, and for some, up to a decade, to finally be told they have PCOS. This delay is not just frustrating—it’s dangerous. The earlier PCOS is diagnosed, the sooner treatment can begin to mitigate symptoms, improve quality of life, and reduce the risk of long-term complications. The Misnomer of PCOS The name “Polycystic Ovarian Syndrome” is misleading. Many assume it’s a gynecologic disorder because of the term "ovarian" in the name, but PCOS is actually an endocrine disorder—meaning it starts with hormone and metabolic dysfunction, not the ovaries. In fact, the ovarian cysts often associated with PCOS are a symptom, not the cause. What Causes PCOS? And What Are The Symptoms? At its core, PCOS begins with insulin resistance—a condition in which the body’s cells do not respond effectively to insulin, causing the pancreas to produce even more. This overproduction of insulin sets off a chain reaction: Elevated insulin levels lower Sex Hormone Binding Globulin (SHBG), which normally helps regulate testosterone. Lower SHBG allows testosterone levels to rise, causing symptoms like acne, hirsutism (excessive facial and body hair), and in severe cases scalp hair thinning. Over time, insulin resistance leads to further hormonal imbalances, which causes anovulation (lack of ovulation), causing irregular or absent periods, infertility, miscarriages, and a heightened risk of endometrial cancer and breast cancer. High insulin levels also contribute to the development of acanthosis nigricans—dark, velvety patches of skin that appear around the neck and underarms. Ovarian cysts—often highlighted in ultrasounds—are the end result, not the origin, of this hormonal cascade. How PCOS Impacts Quality of Life PCOS can significantly disrupt a woman’s physical, emotional, and reproductive health. Women with PCOS often experience: Infertility and repeated miscarriages Weight gain or obesity, particularly around the midsection Chronic acne and unwanted hair growth Mood swings, anxiety, and depression Long-term health risks, including type 2 diabetes, cardiovascular disease, along with endometrial and breast cancers These challenges can be isolating, frustrating, and emotionally taxing, especially when symptoms are dismissed or misunderstood by healthcare providers. Why the Current System Fails Women with PCOS Despite being the most common endocrine disorder in premenopausal women, PCOS remains grossly underrepresented in medical and nursing education. Many providers are unaware of the importance of checking fasting insulin levels, a simple test that can help detect early insulin resistance and lead to a more accurate and timely diagnosis. As a result, women are often misdiagnosed, mistreated, or told that their symptoms are “normal” or just part of aging. Furthermore, PCOS doesn’t end at menopause just because ovulation stops. In fact, symptoms can persist—or even worsen—after menopause, as insulin resistance, hormonal imbalances, and long-term metabolic risks remain present. For women who have been diagnosed earlier in life, some healthcare providers will even discontinue treatment at menopause, due to a misunderstanding of the disease process. This gap in care can have serious consequences. Treatment must continue through menopause and beyond to manage symptoms and prevent long-term complications like cardiovascular disease, type 2 diabetes, along with endometrial and breast cancers. Women with PCOS deserve care that acknowledges the lifelong nature of this condition and supports them at every stage—not just during their reproductive years. There is Treatment—and There is Hope The good news is that PCOS can be managed with a comprehensive, individualized approach that addresses its root causes. A well-rounded PCOS treatment plan may include: Comprehensive lab testing, including fasting insulin, testosterone (free and total), SHBG, LH, FSH, progesterone, and thyroid panels Lifestyle modifications focused on nutrition, physical activity, and stress management Metabolic health support Medications such as metformin or GLP-1 receptor agonists Cycle regulation, using progesterone or other hormonal support if appropriate Ongoing support to reduce symptoms and support fertility 🌸 Introducing the Blossom Med PCOS Treatment Program – Launching May 2025 At Blossom Med, we believe women deserve answers, compassion, and care that addresses the root cause of their health concerns—not just the symptoms. That’s why we’re proud to announce the launch of our PCOS Treatment Program in May 2025. Our program includes: ✨ In-depth diagnostic lab panels 🩺 Personalized treatment plans 🍽️ Lifestyle and nutrition guidance 💬 Ongoing education and support If you’ve been searching for answers or feel like your symptoms have been overlooked, you are not alone—and we are ready to help. ✨ Join our waitlist or contact us today to learn more about how Blossom Med can support your PCOS journey with compassionate, personalized care.

Replenish, Rehydrate, and Rejuvenate with IV Vitamin Therapy at Blossom Med

March 24, 2025

We’ve all experienced those moments where our bodies need a little extra boost—whether it’s recovering from stress, fighting off an illness, or just needing a pick-me-up. At Blossom Med, we offer an effective solution to help you feel your best: IV Vitamin Therapy . This cutting-edge treatment delivers essential vitamins, minerals, and hydration directly into your bloodstream, ensuring maximum absorption. But what exactly does that mean for your wellness? Let’s dive into how these infusions work and how they can target specific issues to restore your health and vitality. How IV Vitamin Therapy Works IV Vitamin Therapy is a fast, effective way to deliver key nutrients directly into your bloodstream, bypassing the digestive system for optimal absorption. Unlike oral supplements that must first pass through your digestive tract, IV infusions allow nutrients to be absorbed quickly and efficiently by your body. This method ensures that you’re getting the full benefit of vitamins, minerals, and hydration—right when you need it most. Whether you’re looking to boost your energy, recover from illness, or support your immune system, IV Vitamin Therapy can be customized to target your specific needs. These infusions can work wonders in helping you feel rejuvenated, rehydrated, and revitalized. Targeted Solutions for Your Unique Wellness Needs At Blossom Med, we offer a variety of IV Vitamin Therapy options, each designed to target specific issues and support your individual wellness journey. Here are some of our most popular offerings: Energy IV Fight fatigue and fuel your body with our Energy IV. This powerful infusion combines B vitamins, folic acid, and antioxidants to support energy production, enhance focus, and improve overall vitality. Whether you're powering through a busy schedule, recovering from travel, or just need a boost, this infusion delivers essential nutrients and hydration directly to your system for fast results. Feel refreshed, recharged, and ready to take on the day! Lancaster Location: Desert Sunrise Energy Mix Hollywood Location: Red-Carpet Revival Mix Immunity Mix Boost your body’s defenses with our Immunity IV, a powerful infusion packed with antioxidants like Vitamin C and Zinc to promote and maintain a healthy immune system. This infusion is perfect for those who need a little extra support when facing the stress of daily life, travel, or seasonal changes. Keep your immune system strong and resilient with this targeted therapy. Lancaster Location: Dust-Bowl Immunity Mix Hollywood Location: Star-Studded Immune Boost Hangover Cures We’ve all been there—a fun night out leaves you feeling less-than-glamorous the next day. But with our A-List Hangover Cure, you can speed up your recovery and get back to feeling red-carpet-ready. This elite IV infusion is packed with essential nutrients, electrolytes, and vitamins that help you rehydrate and restore balance to your body. Plus, it includes top-tier nausea and anti-inflammatory pain management treatments, so you can skip the slow recovery and get back to shining. Lancaster: Wilted Cactus Hangover Cure Hollywood: A-List Hangover Cure Migraine Relief If you’re suffering from migraines or tension headaches, our Migraine IV is the ultimate relief. This infusion contains a unique blend of electrolytes, vitamins, and prescription-grade anti-inflammatory and nausea treatments. It’s designed to help alleviate the pain, tension, and discomfort associated with headaches, providing you with the comfort and relief you need to get back to your day. Lancaster Location: Mirage Migraine Infusion Hollywood Location: Hollywood Headache Haven Menstrual Cramps Say goodbye to menstrual cramps and discomfort with the Badlands Goddess Elixir. This specially formulated infusion blends electrolytes, magnesium, and Vitamin B complex to help relax muscles, improve mood, and reduce pain. If you’re dealing with nausea or inflammation, we also include prescription-grade anti-nausea and anti-inflammatory treatments to make sure you feel your best. It’s the perfect solution for women looking to ease their monthly discomforts and get back to feeling themselves again. Lancaster Location: Badlands Goddess Elixir Hollywood Location: Golden-Era Goddess Take Charge of Your Wellness Journey Whether you need to recover from a busy weekend, manage chronic stress, or give your body the nutrients it needs to function at its best, IV Vitamin Infusion Therapy at Blossom Med can make all the difference. With tailored treatments designed to support your unique health needs, you’ll experience faster recovery, enhanced vitality, and improved overall wellness. Ready to replenish, rehydrate, and rejuvenate your body? Check out our offerings at each Blossom Med location and book your IV Vitamin Therapy treatment today. Take the first step toward feeling your best!

The Power of InBody Composition Scans for Weight Loss and Wellness

March 10, 2025

When it comes to weight loss, the number on the scale doesn’t tell the full story. At Blossom Med, we take a more comprehensive approach to weight management by focusing on body composition rather than just weight. One of the tools we use to track your progress and understand your internal health is the InBody Composition Scan .

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