high triglycerides

Hi Sekar,

Fortunately, the steps you need to take to lower triglycerides will also raise HDL levels. 

Here are steps to lower triglycerides and raise HDL:

Limit simple sugars. 

Unlike other types of cholesterol, triglycerides are affected by sugars you eat.  You need to limit foods such as soft drinks, candy, baked goods, syrup, table sugar, jelly, and honey. 

Limit alcohol. 

With a triglyceride level greater than 500 mg/dl, I recommend no alcohol until levels are under control.

Lose weight and/or maintain a healthy weight. 

Losing as little as 10% body weight could drop your triglycerides back to the normal range.

Choose a low-fat diet.

To achieve lower triglyceride levels, maintain a dietary intake of 30% or less of total calories coming from fat.   

Increase your physical activity.

Boosting your activity can lower your triglycerides up to 40%.  One of the best ways to increase your HDL is through physical activity, specifically aerobic activity (jogging, swimming, biking, etc.).  For HDL, you need at least 120 minutes of moderate physical activity each week.  The longer you work out the greater them impact on HDL.  Work your way up to a minimum of 30 minutes 5 days/week.  If you're not currently physically active, consult your MD before starting an exercise program. 

Omega 3's

Selecting healthy fats, such as omega 3's, will raise HDL while lowering LDL.  Incorporating healthy omega 3 fatty acids will also improve your total cholesterol to HDL ratio.  You can learn more about the top 5 omega 3 sources and how much you need to lower cholesterol here at Health Central.

Here are two articles for more details:

Triglycerides: Why they matter and how to lower them.

Tips on How to Raise Your HDL

All the best,

Lisa Nelson, RD, LN

The Heart of Health - Heart Health and Weight Loss Tips