According to the American Heart Association, triglycerides are the form in which fat exists in food and in the body. Triglycerides come from fats eaten in food or are made by the body and are stored in fat cells. Between meals, hormones can release triglycerides stored in fat cells for energy. While triglycerides are important sources for energy storage, maintaining normal levels of triglycerides is important for cardiovascular health.
Background
Triglycerides, like cholesterol, are normally found circulating in the blood and are used daily for energy. When the level of triglycerides becomes too high, the risk of heart disease increases. Triglycerides should be less than 200 and normal levels are considered to be less than 150. These values can be determined by a blood test; cholesterol, which is another form of energy storage, is often checked at the same time.
Diet
The American Heart Association recommends several dietary changes to decrease the level of triglycerides. If you are overweight, cutting overall calories in an attempt to lose weight is helpful. Specifically, decreasing the saturated fat and trans fat content and increasing the amount of fruits, vegetables and low-fat dairy products is recommended. Avoiding red meat that is high in saturated fat and replacing this with fish that are rich in omega-3 fatty acids such as tuna and salmon can also help to decrease triglycerides. Finally, reducing alcohol intake is beneficial. According to the University of Massachusetts, alcohol is a strong contributor to high triglyceride levels.
Exercise
Regular exercise helps burn off excess energy and decreases triglyceride stores in this way. A good exercise goal is 30 minutes of activity on most or all days of the week. Even short bursts of exercise, such as climbing the stairs, can be helpful. Additionally, exercise can lead to weight loss. According to MayoClinic.com, even losing 5 to10 pounds can lower triglycerides.
Benefits
According to the American Heart Association, high triglyceride levels contribute to coronary artery disease. High levels seem to contribute to the thickening of artery walls, which can increase the chance of a stroke or heart attack. For this reason, lowering trigylcerides may lower your risk of developing these medical problems. In some cases, trigylcerides are high in people who are at risk for developing diabetes. For these people, lowering triglycerides through diet and exercise may prevent the development of diabetes.
Considerations
If diet and exercise alone are not sufficient to lower triglycerides, medications are available that can help. These medications typically focus on lowering cholesterol but may lower triglycerides as well. Omega-3 fatty acid supplements can be prescribed to help lower triglycerides if dietary changes that increase dietary omega-3 is not sufficient. You should talk to your physician before taking any medication, including over-the-counter supplements such as omega-3 fatty acids, to ensure that it does not interact with any other medication.
