Previously, the higher number of your total cholesterol was held responsible for heart attack. But with the advancement in the medical expert field the ratio between HDL and total cholesterol became a gauge of prediction for heart attack.
The formula used to get the ratio is Total Cholesterol/HDL
- Ideal reading is 0.24
- Low-risk reading is less than 0.24
- And critical reading is less than 0.10
The higher the ratio between both the markers, the lesser the chance of getting a heart attack in future.
But, did you know that good cholesterol-HDL is directly proportional to triglycerides?
And if your triglycerides are increased it promotes blood clotting which is another factor taking you closer to a heart attack.
To get the ratio between these, you need to divide your triglycerides reading with HDL.
- The ideal reading is below 2.
- Moderate risk reading is above 4.
- Critical reading is above 6.
The greater HDL or smaller the reading for triglycerides the lesser the chance for you to get a heart attack in future.
So, after this scientific data, it becomes clear that we have to do certain things to bring up HDL and taper down triglycerides.
So, here goes:
- Eat more fiber like legumes, whole-grains, non-starchy vegetables, and low-sweet fruits.
- Eat more omega 3 fatty acids like extra virgin olive oil, avocados, oily fishes, nuts, and seeds.
- Basically, try to follow low glycemic load diet.
- Avoid sugar, fructose, refined carbohydrates, and processed foods.
- Avoid smoking and alcohol.
- Exercise for 30 minutes daily preferably walk.
- Take at least 8 hours of quality sleep.
- Following nutritional supplements will help:
- Vitamin D3
- Fish oil with EPA and DHA
- Alpha lipoic acid
- Magnesium citrate
If your HDL is low, and LDL is high. Also, if you get yourself tested for hemoglobin A1C and get a reading of 5.5. Then you have metabolic syndrome or pre-diabetes. The treatment mentioned above will help you ensure better health, and prevent diabetes.