Hi NKM,

Great job being active regularly and it's excellent that you quit smoking!  That right there is going to have a positive impact on your triglycerides.

HDL:

Activity is the best way to raise HDL, especially aerobic activity and the longer the duration the greater the impact.  You are doing great getting 2 hours of activity.  The more you sustain your heart rate for a significant period of time (at least 30 minutes) the better for raising HDL.  Check out this article for additional ways to raise HDL - Tips on How to Raise Your HDL.

Triglycerides:

Sugar (soda, candy, baked goods, etc.) and alcohol have the greatest impact on triglycerides.  Best bet is to cut back on sugar in your diet, limit the alcohol, select high fiber/whole grain breads, cereals, and pastas, and continue physical activity to lower triglyceride levels.  Check out this post to learn more - Triglycerides: Why they matter and how to lower them.

FYI - Your BMI is 22, which is within the ideal range.  No worries about your weight.

All the best,

Lisa Nelson, RD, LN

The Heart of Health - Heart Health and Weight Loss Tips