Elevated triglyceride (TG) levels can increase your risk of heart disease.
Elevated TG levels can also lead to high cholesterol levels and diabetes.
What is HDL?
HDL is a complex lipid that carries excess cholesterol, and it’s the “bad” cholesterol that we don’t want to have in our arteries.
HDL is also known as the good cholesterol, or the good stuff.
A low HDL (or low-density lipoprotein) level can lead to inflammation, heart disease, and diabetes (2).
Elevated levels of HDL also increase your chances of developing coronary artery disease, which is a heart attack that results in blockages and narrowing of arteries.
How to improve your HDL?
One way to improve HDL levels is by taking a keto-adapted diet.
This is a ketosis diet, which has a lower glycemic index (GI) and is generally low in calories.
It’s similar to a low-fat diet.
You may have heard of a ketone diet, a diet with fat and carbohydrate in it that is high in carbohydrates (3).
This ketone is the main energy source for the body, and a ketotic diet reduces your carbohydrate intake and reduces your overall fat intake.
However, you still eat plenty of fat and protein.
Some people who are ketoadapted have also been known to have low LDL cholesterol, low triglycerides, and low blood pressure (4, 5).
A low triglyceride level and low HDL cholesterol level can also increase the risk of diabetes (6, 7).
If you have high LDL cholesterol levels, HDL cholesterol levels are usually in the normal range, but the ratio between HDL to LDL can vary from person to person.
So, if you have LDL levels in the range of 150 to 180 mg/dL, you may have a high triglyceride and HDL cholesterol ratio.
A high triglycerides level can increase the chance of developing type 2 diabetes, which results from an increase in blood sugar (8).
How do I lower my triglycerides?
If you already have high triglycerids and HDL, you might want to lower your triglycerides by eating a low fat, low sugar diet (9).
Some keto dieters have also reduced their intake of fat.
Some ketos may also have lower intake of carbs.
However it’s important to remember that these diets are very low in carbohydrate.
Low carbohydrate diets may have some health benefits.
Ketosis dieters who are overweight or obese may have more difficulty losing weight, because they will need to keep eating more and more.
Keto dieting can also lower your risk for diabetes, because it lowers the amount of carbohydrates you eat.
You can also reduce your risk if you eat enough fiber.
Fiber is found in many foods, including fruits, vegetables, and whole grains.
If you’re eating a ketotopian diet, you can find that your waist circumference is also lower.
The ketotopias can also improve your blood sugar control, which reduces your risk from Type 2 diabetes.
How do you lower your HDL levels?
You can increase HDL by eating more fat.
There are many fats that can be found in foods that are high in saturated fats.
Fatty acids (saturated fats) are not only very good for you, they are also very good at lowering triglycerides.
Fat is also a good source of ketones.
It can help reduce blood sugar, increase HDL, and decrease LDL cholesterol.
If fat intake is low, you should also reduce the amount you eat of carbohydrates (sugar, white flour, corn syrup, or butter) and replace those foods with other fats.
What foods should I avoid when I am eating a Ketotopian Diet?
You should avoid: refined carbohydrates (fats) that are sweet, sweetened, or highly processed.
These foods may cause you to have a spike in blood glucose and insulin levels (10, 11).