Explanation
The ratio of triglycerides to HDL cholesterol is a measure of cardiovascular function. (source)
Low
A low triglycerides/HDL cholesterol ratio can often stem from physiological factors involving liver function and lipid metabolism. Nutritionally, it may be influenced by dietary habits that promote a healthier lipid profile, such as consuming foods rich in omega-3 fatty acids and fiber while limiting trans fats and excessive sugar intake. (source, source, source)
Optimization
Prioritize fruit: Consumption of fructose has been shown to increase serum triglycerides. (source) Fruit contains fructose, a type of sugar, that can be stored as triglycerides under hypercaloric circumstances and when it is not immediately used for fuel. (source) Recommendation: Consume at least two servings of fruit daily.
One serving examples: Apple (with skin) (1 medium apple), Orange (1 medium orange), Blueberries (1 cup), Blackberries (¾ cup), Pear (1 medium pear)
Active recovery: Moderate to vigorous exercise decreases triglycerides. (source) During exercise, the body consumes calories stored within the body. This includes triglycerides and results in decreased serum levels. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
High
A high ratio of triglycerides to HDL cholesterol can stem from physiological factors such as liver function and metabolism, as the liver plays a crucial role in triglyceride synthesis and cholesterol regulation. Nutritionally, excessive consumption of refined carbohydrates, sugars, and unhealthy fats can contribute to elevated triglyceride levels and an unfavorable ratio. (source, source, source)
Optimization
Prioritize fatty fish: Consumption of omega-3 fatty acids has been shown to lower serum triglycerides. (source) Omega 3-fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglycerides while also increasing breakdown and their removal from the bloodstream. (source) Recommendation: Eat at least two servings of fatty fish a week.
One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)
Maintain an athletic body composition: Decreases in body weight have been associated with decreases in triglycerides. (source) Increased body fat causes the body to store more triglycerides in fat cells, resulting in an increased circulating level. (source) Additionally, increased body fat is associated with insulin resistance, which has been shown to trigger excess fatty acid release for conversion to triglycerides. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Supplement with fish oil: Ingestion of omega-3 fatty acids has been shown to lower triglycerides. (source) Omega-3 fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglycerides while also increasing breakdown and their removal from the bloodstream. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.
Prioritize healthy fats: Consumption of fatty acids increases HDL cholesterol. (source) Omega-3 fatty acids aid in the reduction of very low-density lipoprotein in the liver by increasing lipoprotein lipase (LPL). LPL helps to break down triglycerides and aids in the formation of HDL particles. (source) Recommendation: Consume at least one serving of foods containing healthy fats daily.
One serving examples: Mackerel (3 oz), Salmon (3 oz), Cashews (1 oz), Sunflower Seeds (1 oz)
Train regularly: Physical activity has been shown to increase HDL. (source) Aerobic exercise increases HDL cholesterol by increasing lipoprotein lipase concentration and its activity in skeletal muscles. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
