People with high triglycerides tend to possess low high-density lipoprotein (HDL) levels. This means a correlation between high triglycerides and low HDL exists, but one problem doesn't necessarily cause the other. The difference between correlation and cause matters to scientists, but if you're looking for a simple answer meaningful to protecting your heart health, keeping your triglycerides low will have a positive effect on the amount of HDL cholesterol in your bloodstream.
Triglyceride and Cholesterol
Three types of lipids in your bloodstream affect your chances of suffering a heart attack or stroke: low-density lipoprotein (LDL), HDL and triglycerides. LDL cholesterol and triglycerides tend to accumulate in your arteries, making it hard for oxygenated blood to travel freely to your heart and other vital organs. HDL, also known as "good" cholesterol, helps eliminate LDL, or "bad," cholesterol and triglycerides, a type of fat found in your bloodstream. Aim to keep your LDL cholesterol and triglyceride levels low and your HDL cholesterol levels high.
Factors Affecting Triglycerides and HDL Cholesterol
Three factors that can elevate your triglycerides can also lower your HDL cholesterol levels: high body mass index (BMI), lack of physical activity and overconsumption of trans fats. Triglyceride readings measuring lower than 150 milligrams per deciliter of blood (mg/dl) have been considered healthy, but in April 2011 the American Heart Association further lowered its recommendation for optimal triglyceride levels to 100 mg/dl or less. The amount of your HDL present offers you the greatest protection at levels above 60 mg/dl. A woman faces a greater risk for developing cardiovascular disease if her HDL levels drop below 50 mg/dl. If you are a man, you face roughly equal danger if your HDL levels fall under 40 mg/dl.
Heart-Healthy Diet
If you lose weight, exercise and follow a low-fat, low-sugar diet, you can help return both your triglycerides and HDL cholesterol to healthy levels. You can lower your triglycerides by 50 percent through diet and exercise, according to the American Heart Association. The AHA diet restricts saturated fat, found mostly in animal products and tropical oils, to 16 g a day and trans fat, a component most often found in margarine and shortening, to 2 g a day. The diet restricts calories in sugar-added foods to 5 percent to 10 percent of your daily total and fructose to 50 g to 100 g a day. You should limit alcohol consumption to one or two drinks a day and exercise moderately at least 150 minutes per week.
Considerations
To lower triglycerides and elevate HDL levels, choose lean sources of protein and keep portions small. You only need 5 oz. to 6 oz. of protein a day. Add fiber to your diet from sources such as whole grains, fruits, vegetables and legumes. Obtain most of your sugar from fruit, and moderate your intake of especially sweet fruit, raisins and pineapple, for example. Limit trans fat and sugar consumption by avoiding commercial baked goods. Avoid regular soda and other sugary soft drinks.
References
- MayoClinic.com; High Cholesterol; June 24, 2010
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 18, 2011
- United States Department of Agriculture: My Pyramid
- MayoClinic.com; Nutrition and Healthy Eating -- High-Fiber Foods; 2009
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
