Your guide to TG:HDL-C ratio.

What is the TG:HDL-C ratio?

The TG:HDL-C ratio is a calculated marker derived from dividing triglyceride (TG) levels by high-density lipoprotein cholesterol (HDL-C) levels.‍This ratio is used as an indicator of cardiovascular and metabolic health, particularly insulin sensitivity.

What does it assess?

A higher ratio of triglycerides compared to HDL-cholesterol has been shown to be associated with poorer metabolic health, metabolic syndrome and higher risk of heart attacks.

How do I optimize my TG:HDL-C ratio?

Reducing intake of sugars, refined carbohydrates, and trans fats while increasing fiber-rich foods, lean proteins, and healthy fats can improve the TG
ratio.‍Omega-3 fatty acids, particularly from fatty fish, can reduce triglyceride levels. Monounsaturated fats, such as those in olive oil and avocados, support HDL levels, further improving the ratio. Both aerobic exercises and resistance training enhance insulin sensitivity, promote weight loss, and support HDL production.‍Consistent exercise can also help reduce triglyceride levels, making it an effective way to improve the TG:HDL-C ratio. Weight management is critical for improving the TG:HDL-C ratio, as excess weight, especially around the abdomen, is associated with higher triglyceride levels and lower HDL levels.

What does a high and low TG:HDL-C ratio mean?

In general, higher ratios are associated with higher rates of overweight and obesity, poor metabolic health, insulin resistance and diabetes.‍This increases the risk of metabolic syndrome and its complications, including heart disease, stroke, fatty liver, kidney disease and certain cancers, amongst other conditions.‍Having a low TG:HDL-C ratio generally indicates a more favourable lipid profile and is associated with lower cardiovascular risk.