Triglycerides are an important factor in heart health. The American Dietetic Association says awareness of your triglyceride level is just as important as knowing your blood pressure and cholesterol numbers. Elevated triglycerides are a precursor of heart disease. Diet and lifestyle modifications can help keep triglyceride levels within an acceptable range.
Definition
Triglycerides are the main form of fat found in food and made by the body. When you eat, your body uses calories for immediate energy needs. Excess calories are stored in the body as fat, in the form of triglycerides, for later use. Consuming more calories than your body requires can lead to an elevated blood triglyceride level.
Significance
High triglyceride levels can be linked to atherosclerosis (hardening of the arteries), increasing the risk of heart attack and stroke. Other factors associated with high triglyceride levels, or hypertriglyceridemia, include obesity, over-consumption of alcohol or refined sugars, and uncontrolled diabetes. These can further increase the chance of developing heart disease.
Triglyceride Guidelines
A health care provider can determine your triglyceride level with a simple fasting blood test called a lipid profile. The National Cholesterol Education Program has set the following triglyceride guidelines for healthy adults:
• Normal: Less than 150 mg/dL
• Borderline High: 150 to 199 mg/dL
• High: 200 to 499 mg/dL
• Very High: 500 mg/dL or higher
Dietary Modifications
Triglyceride levels are directly influenced by what you eat, so altering your diet is an effective way to address hypertriglyceridemia. Incorporate these daily recommendations from the American Heart Association:
• Eat fewer calories if you are overweight.
• Reduce saturated fat and cholesterol (both found mainly in animal products) and trans fat (food containing partially hydrogenated fats) in your diet.
• Opt for monounsaturated and polyunsaturated fats, such as canola and olive oils.
• Select at least two servings of fish high in omega-3 fatty acids each week, such as salmon, mackerel, sardines and albacore tuna.
• Choose other foods high in omega-3 fatty acids, such as walnuts, almonds and flaxseed.
• Limit or eliminate alcohol intake, as even small amounts can increase triglyceride levels.
• Avoid refined foods and excess sugar, such as white flour, candy and fruit drinks, which are converted into glucose, and then triglycerides, by the body.
• Select fruits, vegetables, whole grains, legumes and low-fat dairy products.
Lifestyle Modifications
Other factors can affect your risk of heart disease.
Aim to:
• Get at least 30 minutes of moderate intensity physical activity five or more days a week.
• Avoid cigarette smoking.
• Control high blood pressure.
Medications
People who have hypertriglyceridemia, along with a low HDL (good cholesterol) or high LDL (bad cholesterol) level may require medication in conjunction with diet and lifestyle modifications. Your health care provider will prescribe a personalized plan to meet your specific needs.
References
- American Heart Association
- American Dietetic Association
- Circulation (journal); "Implications of recent clinical trials for the National Cholesterol Education Program Adult Treatment Panel III guidelines"; 2004; 110(2):227-39.
