Triglycerides are raised by too many carbs. If you want to improve them, cut down the carbs.
HDLs are raised by infections. Runners often have high HDLs because their chronic cardio makes them more subject to infection.
Here's a better approach.http://perfecthealthdiet.com/2011/04/how-to-raise-hdl/
HDL can be raised in destructive ways – such as ingestion of toxins or pathogens – but there are healthy ways to raise HDL.
I believe the following four ways are healthiest, and are sufficient to optimize HDL levels:
Eat a nourishing diet rich in saturated and monounsaturated fat, especially dairy fat, but low in omega-6 fats, fructose, and other toxins. In short: eat the Perfect Health Diet.
Be physically active. Be on your feet as much as possible; favor a standing desk over sitting. Do resistance exercise or other intense exercise occasionally.
Engage in intermittent fasting, and consume a lot of coconut oil, coconut milk, or MCTs to stimulate the ketone receptor.
Drink alcoholic beverages – but only when consuming meals low in polyunsaturated fats. Drink up when you eat beef, but be cautious when the entrée is salmon.
Niacin, the most effective pharmaceutical for raising HDL, has some toxicity and is probably inferior to coconut oil and intermittent fasting except in people with protozoal or fungal infections.
This isn't really contradictory to the ACSM recommendations (even if I doubt the mechanism in the ASCM recommendation) in that a moderate walking program is recommended vs a more intense program. Walk and stand a lot but keep up the resistance training. Brisk walking or intense sprinting have benefits but I don't see any evidence that there is any need to do the in-between stuff, like jogging or running.