Three types of lipids in your blood affect your heart's health: low-density lipoprotein, also known as "bad" cholesterol; high-density lipoprotein, or "good" cholesterol and triglycerides. LDL cholesterol and triglycerides tend to clog your arteries, increasing your susceptibility to cardiovascular disease. HDL cholesterol protects your heart by pulling LDL cholesterol and triglycerides out of your arteries. The ratio of triglycerides to HDL cholesterol indicates the proportion of unhealthy and healthy lipids in your body.
Triglyceride and HDL Cholesterol Ratios
Aim to keep your triglyceride-HDL cholesterol ratio to 2:1 or less. This means that your triglyceride levels should be no more than double your HDL cholesterol levels. If your triglycerides measure 100 mg/dl -- milligrams per deciliter of blood -- and your HDL cholesterol measures 50 mg/dl, this represents a healthy 2:1 ratio. Higher ratios put you at increased risk of suffering a heart attack or stroke. A ratio of 4:1 puts you at high risk and a ratio of 6:1 puts you at very high risk. If your triglycerides measured 300 mg/dl and your HDL cholesterol measured 50 mg/dl, this would give you a 6:1 ratio.
Healthy Triglyceride and HDL Levels
Keep your ratio at 2:1 or less by maintaining low triglyceride levels. To protect your heart, keep your triglyceride levels below 150 mg/dl and, ideally, below 100 mg/dl. Higher numbers increase your ratio and elevate your risk for heart disease. Triglyceride levels above 200 mg/dl put you at high risk and levels about 500 mg/dl put you at very high risk. Aim to keep your HDL levels as high as possible -- 60 mg/dl or higher. Women face increased risk for heart disease if their HDL levels fall below 50 mg/dl and men face heightened risk if their HDL levels drop below 40 mg/dl.
Reduce Sugar, Fat and Alcohol
To improve your ratio, follow a diet low in fat, sugar and alcohol. Limit your intake of saturated fat to 16 g a day and your consumption of trans fat to 2 g a day. Animals products such as red meat, butter, cheese and whole milk contain high amounts of saturated fat. Trans fat, found in margarine and shortening, can raise your triglycerides and lower your HDL cholesterol. To keep a healthy triglyceride-HDL cholesterol ratio, switch to healthy cooking oils such as olive and canola oil and read food labels before purchasing commercial baked goods and snacks.
Exercise
Regular exercise will also improve your triglyceride-HDL ratio. Exercise boosts HDL cholesterol and lowers triglycerides. The American Heart Association recommends you devote at least 150 minutes a week to moderate exercise. This amounts to 30 minutes of activity five days a week. Examples of moderate exercise include brisk walking, swimming and cycling. If exercise is new to you, ask your doctor about how to safely add physical activity to your daily routine.
References
- Your Medical Detective; Better Know Your Triglyceride/HDL Ratio If You Want to Avoid a Heart Attack; Ronald Grisanti
- MayoClinic.com; High Cholesterol; June 2010
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 2011
- University of California San Francisco Medical Center; Cholesterol Content of Foods; February 2011
