Triglycerides, like cholesterol, are a type of lipid, or fat. The body converts the food you eat into energy, but if you eat more than your body needs for fuel, the excess calories are transformed into triglycerides, which are stored in fat cells. If you routinely eat more calories than you need for energy, triglyceride levels may spike, putting you at increased risk of cardiovascular disease. Dietary and lifestyle adjustments can help bring triglycerides back to acceptable levels.
Pinpointing the Problem
A blood test, taken after a 12-hour period of fasting, provides your doctor with an accurate reading of your lipids, including not only triglycerides but also low-density and high-density lipoproteins, the so-called bad and good cholesterol, respectively. Normal triglyceride levels are less than 150 milligrams per deciliter, or mg/dL, according to the website Medline Plus. A borderline high triglyceride level is 150 to 199 mg/dL; high ranges from 200 to 499 mg/dL; and very high is considered 500 mg/dL or higher.
If you're diagnosed with dangerously high levels of triglycerides, your first course of action should be a frank discussion with your doctor about your diet and other lifestyle and health factors that may be involved in raising triglycerides. Non-dietary causes of elevated triglycerides include cirrhosis, poorly controlled diabetes, hypothyroidism, pancreatitis and nephrotic syndrome, according to Medline Plus. If one of these disorders is involved, your doctor may want to focus on treating it before prescribing a low-triglyceride diet.
Cutting Calories
To bring down elevated triglyceride levels, the American Heart Association, or AHA, suggests that the first step should be an overall reduction in caloric intake from all sources, including carbohydrates, fats and proteins. Eat plenty of fruits and vegetables, which are filling and relatively low in calories.
Choosing More Healthful Fats
Another important step in reducing triglyceride levels is the replacement of unhealthful fats in your diet with more beneficial fats. Check out the nutritional labels on prepared foods and steer clear, wherever possible, of foods that are high in saturated fats, trans fats and cholesterol. More healthful fats include monounsaturated and polyunsaturated fats, such as those found in canola and olive oils.
The AHA recommends that you reduce your consumption of meats that are high in saturated fat, such as ground beef, by substituting with the types of fish that are high in heart-healthy omega-3 fatty acids. Fish that fall into this category include albacore tuna, herring, lake trout, mackerel, salmon and sardines. You can also reduce your fat intake by opting for nonfat or low-fat dairy products.
Cutting Alcohol Intake
Andrew Mierzejewski, author of "Bring Your Triglycerides Down Naturally," says that a reduction in alcohol intake is essential to keeping triglycerides levels in check. He points that a single alcoholic drink can cause a sharp spike in triglyceride levels, particularly in those sensitive to the effects of alcohol. He strongly recommends a considerable reduction or cessation of alcohol consumption.
References
- MayoClinic.com: High Cholesterol: Triglycerides: Why Do They Matter?
- MedlinePlus: Triglyceride Level
- American Heart Association: Triglycerides
- "Bring Your Triglycerides Down Naturally"; Andrew Mierzejewski; 2004
