Triglycerides are the form that fat takes in food and in the body. Triglycerides in the body are the stored, excess fat and carbohydrate derived from food. High levels of triglycerides can cause atherosclerosis, or hardening of the arteries, and lead to heart disease. Consuming a low to moderate carbohydrate diet, weight loss, regular physical activity and limiting fat intake can help maintain healthy triglyceride levels in the body.
Identification
Glycerol, or carbohydrate, and fatty acids comprise triglycerides. When calories from food containing these nutrients are ingested and are not used immediately for energy, they are stored in the body's fat tissue, or adipose, as triglycerides. Triglycerides deposit in and around organs and blood vessels. The liver also produces triglycerides.
Triglycerides and Carbohydrate Connection
Usually, excess calories come from carbohydrates. Therefore, carbohydrate intake is closely linked to triglyceride levels. Diets made up of 60 percent carbohydrate or more can cause high triglyceride levels, also known as hypertriglyceridemia. High glycemic carbohydrates, or those containing high amounts of simple sugars, cause a greater insulin response and greater triglyceride storage. Therefore, people who consume large amounts of simple sugars such as sodas, alcohol and desserts are more likely to have high triglyceride levels.
Risks
Hypertriglyceridemia is linked with a higher risk for heart disease and can be a result of diabetes mellitus. It is important to get triglyceride levels measured annually, along with cholesterol and fasting glucose levels. The National Cholesterol Education Program has set the following guidelines: normal levels are less than 150 mg/dL, borderline high levels are 150 to 199 mg/dL, high levels are 200 to 499 mg/dL and very high levels are 500 mg/dL or higher.
Prevention/Solution
Since high triglycerides are linked with high carbohydrate diets, consuming low to moderate amounts of carbohydrates can bring triglycerides down. Limit your intake of simple carbohydrates -- sodas, white breads and refined sugars -- and increase your intake of fruits and vegetables and other high fiber carbohydrates, such as whole grain products. Reduce saturated fat intake by cutting back on red meat, fried foods and other high-fat animal products; instead, choose foods with monounsaturated and polyunsaturated fats such as fish, nuts, seeds, and olive and canola oil. Consuming a diet of fruits and vegetables, low-fat dairy products, whole grains, and lean meats and fish helps lower triglyceride levels.
Considerations
Because high triglyceride levels are linked to excessive carbohydrate intake, alcohol consumption must be monitored in order to improve triglyceride levels. Reductions in alcohol consumption can dramatically improve triglycerides because alcohol is a simple sugar mainly converted into triglycerides if consumed in excess. Also, excessive alcohol consumption can damage the liver and impair its ability to utilize fats, which can also contribute to high triglyceride levels.
