Triglycerides are a particular type of fat that your body stores and uses for energy. High triglyceride levels, which occur when you eat more calories than you burn, can lead to serious health problems. It is important to monitor your triglyceride level, and limit your consumption of excess calories and fat by following a healthy diet. Discuss changes in diet with your doctor if you have high triglycerides.
Definition
Triglycerides are a type of lipid found in your blood. Whenever you eat, your body turns food into energy. Any food that is not immediately needed for energy is converted into triglycerides. Triglycerides are then stored inside your fat cells. Your body will produce hormones that release triglycerides into your bloodstream for energy in between meals. If you consistently consume more calories than you burn, your triglyceride level will increase.
Triglyceride Level
It is important to monitor your triglyceride level. Generally, triglyceride scores will be part of a cholesterol test. The American Heart Association recommends having a triglyceride level below 150mg/dL. A number between 150 and 200mg/dL is considered borderline high, and any score above 200mg/dL is high.
Health Risks
High triglycerides pose a serious health risk. Triglycerides contribute to the hardening and narrowing of arteries. This condition, known as atherosclerosis, greatly increases your risk of heart disease, a heart attack or stroke. Sometimes, high triglycerides can be a sign of other medical conditions, such as obesity, metabolic syndrome or Type 2 diabetes.
Diet
Simple modifications to your diet can be an effective way of treating high triglycerides. First, do not overeat. Any excess calories you consume will be turned into triglycerides. Try eating smaller, more frequent meals throughout the day. Avoid sugary foods like cakes, cookies and baked products that contain simple carbohydrates and trans fats. These foods elevate your triglyceride level. Limit your consumption of cholesterol. According to MayoClinic.com, you should aim for less than 300mg of dietary cholesterol per day. Foods high in cholesterol include high fat meats, eggs and whole milk. You should also limit alcohol consumption to help lower triglycerides.
Lean Meat
When eating meat, it is important to limit those meat products that are high in saturated fat. Saturated fat is unhealthy and high levels can contribute to heart disease. Try replacing these foods with lean meat, such as chicken and fish. Fish especially can help because of the presence of omega-3 fatty acids. These fatty acids, commonly found in fish, like salmon, mackerel and herring, have been shown to lower triglyceride levels, according to the AHA. The association recommends eating fish at least twice a week.
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