A lipid profile, which is a measurement of the amount of triglycerides and cholesterol in the blood, is often used to help predict a person's risk of developing heart disease. High triglyceride levels can result in an increased risk of coronary artery disease. HDL, a form of cholesterol known as high-density lipoprotein, can help lower a person's risk of developing coronary artery disease. These molecules work to transport excess cholesterol out of the blood. Raising HDL and lowering triglyceride levels is one step people can take to prevent a heart attack.
Step 1
Maintain a healthy weight. Extra pounds are often stored as fat, which is made of triglycerides. Being overweight can cause triglyceride levels to rise, according to the University of Massachusetts. If you are overweight, losing 10 to 15 lbs. can help lower your triglyceride levels. Losing weight can also increase HDL levels, the Mayo Clinic says. For every 8 lbs. of excess weight lost, HDL cholesterol may rise by 1 mg per dL of blood.
Step 2
Limit fat consumption. A healthy diet should have between 25 and 35 percent of its calories come from fat, according to the Mayo Clinic. Not only does fat contain a lot of calories, but it can also increase triglyceride levels. Less than 7 percent of your calories should come from saturated fats, and trans fats should be minimized. Instead, consume more "healthy" fats, such as monounsaturated and polyunsaturated fats.
Step 3
Eat healthy carbohydrates. Sugary foods and beverages add extra calories and carbohydrates to your diet without providing much in the way of nutrition and can raise triglyceride levels. Processed carbohydrates, such as white rice and bread made with white or semolina flour can also result in rapid increases in triglyceride levels. On the other hand, diets that are low in carbohydrates can also increase triglyceride levels. Replacing foods with processed carbohydrates with whole-grain bread, whole-wheat pasta, and grains such as oats and barley can decrease triglyceride levels, the University of Massachusetts states.
Step 4
Consume foods rich in omega-3 fatty acids. This type of fat can help lower your triglyceride levels and increase the concentration of HDL in your blood, Health Castle says. Foods high in these beneficial oils include walnuts, leafy green vegetables, fatty fish and flaxseed.
Step 5
Consume alcohol in moderation. Having one or two drinks per day can increase your HDL levels, the Mayo Clinic says. On the other hand, drinking more than this can cause the alcohol to be converted into triglycerides.
Step 6
Take cholesterol-lowering medications. Niacin is the most effective medication for increasing HDL levels, the Mayo Clinic says. Other medications that can increase the amount of HDL cholesterol in your blood while simultaneously lowering triglycerides include fibrates and statins.
