Triglycerides

Would some one please guide me about how to lower down Triglycerides and increase up HDL's.?

I am doing work out and eating healthy food.

Public Comments

1. Sorry, we are on the same boat. I've done everything, dieting, walking, but no results. I tried garlic pills, soy lecithin, fish oil, omega 3 and nothing seemed to work. My doctor will probably give me some pills, which I've been trying to avoid. Keep trying, eat fish and salads and try to keep exercising, maybe you'll be luckier than me.
2. Eat oatmeal every day. Not that instant oatmeal that comes in the individual serving packets, but the stuff that comes in the giant cardboard "tube". Eat a good-portioned serving of this every day for breakfast. Avoid putting sugar or other sweeteners in it, but if you must, use them sparingly. I did this as an experiment on myself: I used to get a cholesterol screening every six weeks. During one six week period, I ate oatmeal every day as described above. My LDL and cholesterol when down and my HDL went up noticeably. It certainly won't hurt you to try this; oatmeal is good for you anyway (it will also help keep you regular!). There's also some research that says having a glass of red wine every day will help out your cholesterol. But only one glass, and you can't "make up for lost time" by having 10 glasses a night! Gonna go have me some oatmeal now!
3. you're doing well with exercise & diet-watch; but it depends on your lipids-report. Ideally TGL should better be under 180mgs/dl and HDL above 70mgs/dl. If you dont have other co-morbid conditions or contraindications for certain prescription medications, you would be advised pills like Fenofibrates (Fibrates). Better ask your physician for advice. Stay well!
4. Continue to work out 3 to 5 times a week for at least 30 to 40 minutes. Eat less carbs. That means no cookies, pies, cake, ice cream, candy, (foods with sugar) and reduce the amount of heavy starchy foods like mashed potatoes, pasta, bread etc. If you continue on a diet such as that and still can't get your triglycerides down, you might want to talk to your Dr. about some cholesterol lowering medications.
5. Minimize processed carbs and sugars, and stay away from saturated fats. Complex carbs like legumes are ok, and plenty of non starchy vegetables. Little meat and lots of fish. Supplement your diet with the fish oils, 4-6 capsules a day. The next best thing is niacin, the inositol type. Don't take it straight or you'll get a big hot flush. I take 1000 mg in the morning and 1000 at night. The combo of niacin and fish oil has kept my TG and HDL levels at an acceptable rate for the last 7 years. My brothers who do not supplement ended up on Lipitor.
6. If you are doing that and you are still having problems maybe you should be on medication.
7. There are foods that help boost HDL, but long moderate pace cardio exercise also helps raise it. Breathing should stay relaxed, never huffing and puffing. For tri-g's, less alcohol and sweets, carbs maybe, too. Niacin helps raise HDL. (don't recall the source of this article) The upper daily limit of safety for niacin is 35 mg daily in adults. Highlighted sources have minimal fat, oil or cholesterol Food Serving Niacin (mg) Chicken (light meat) 3 ounces* (cooked, no skin)10.6 Turkey (light meat) 3 ounces (cooked, no skin)5.8 Beef (lean) 3 ounces (cooked) 3.1 Salmon 3 ounces (cooked) 8.5 Tuna (light, in water) 3 ounces 11.3 Bread (whole wheat)1 slice 1.1 Cereal (unfortified)1 cup 5-7 Cereal (fortified) 1 cup 20-27 Pasta (enriched) 1 cup (cooked) 2.3 Peanuts 1 ounce (dry roasted)3.8 Lentils 1 cup (cooked) 2.1 Lima beans 1 cup (cooked) 1.8 Coffee (brewed) 1 cup 0.5