TRIGLYCERIDES (TG) / 5 = Very Low Density Lipoprotein

• normal <150
• increased with: excess fats, alcohol, excess carbohydrates
• decreased with fiber

 

High Density Lipoprotein (HDL)

• normal 40+, 60+ is extra protection (the "good" lipoprotein)
• decreased with: trans fats (hydrogenated vegetable oils)
• increased with:
• + exercise
• + avocado, olives, seeds (pumpkin, chia, flax), nuts (especially dry-roasted), fish (salmon, tuna, mackerel, herring, sardines)
• + unrefined oils (extra virgin is best: not processed with chemicals or heat): olive oil (low smoke point so good uncooked), avocado oil (high smoke point so good for cooking)

 

Low Density Lipoprotein (LDL)

• normal based on risk factors (the "bad" lipoprotein)

       Heart Disease or Diabetes <100

       Cardiac Risk Factors <130

       No Risk Factors <160

• increased with saturated/trans fats

      - Limit Processed Meat (including sausage, hot dogs, salami, bologna, bacon, ham, ground meat)

      - Limit Red Meat (mammalian muscle: beef, veal, pork, lamb, horse, goat)

      - Limit Trans Fats (processed foods especially with hydrogenated vegetable oil): pastries (including doughnuts, cakes, cookies, crackers, pies), animal products, margarine, foods fried in high heat and/or reused oil such as potatoes (French fries), potato chips, corn chips, microwave popcorn, shortening, breakfast cereals, candy)

      - Limit butter, cheese, ice cream, sour cream, mayonnaise, certain oils (including coconut oil, palm oil, soybean oil, corn oil, sunflower oil), chicken fat, egg yolk, condiments including gravy and creamy salad dressing, nut butters with hydrogenated oils, white/milk chocolate

• decreased with fiber