When you eat an excess amount of calories, your body stores the unused energy in your fat cells in the form of triglycerides. These stored triglycerides serve as a backup energy source for your body between meals, when glucose is not readily available. If you consistently eat an excess amount of calories, triglycerides may also build up in the bloodstream because they cannot successfully dissolve in blood. This condition is referred to as hypertriglyceridemia.
Triglyceride Levels
Normal triglycerides levels are defined as less than 150 mg of triglycerides per deciliter of blood. Triglyceride levels are considered borderline high when they reach 150 to 199 mg/dL. When triglyceride levels reach 200 to 499 mg/dL, they are considered high, and levels over 500 mg/dL are considered very high. Excess amounts of triglycerides in the blood lead to increased risks of coronary artery disease, heart attack and stroke. According to the American Heart Association, changes in diet and lifestyle are the most important factor in lowering triglyceride levels in the blood.
Fat
Dietary fat contributes significantly to increased blood triglyceride levels. Unhealthy fats, like saturated fat and trans fat, cause an increase in blood triglyceride levels, as well as accumulation of plaque on the arterial walls, a condition called atherosclerosis. It is important to avoid these fats to keep triglyceride levels within normal ranges. Saturated and trans fats are commonly found in fried foods, fatty meats and commercially baked cookies and crackers. Note, however, that unsaturated fats are an essential component of a healthy diet. Replace saturated fats with healthy fats like olive oil, avocado, nuts and fatty fish, such as salmon.
Calorie Reduction
Because excess calories are converted to triglycerides in the body, it is important to avoid consuming too many calories in a day. Pay attention to the foods you are eating, as well as serving sizes and portions. It may be helpful to keep a food diary in which you write down all foods that you consume and in what amounts so that you can track your calorie intake. In addition, cutting your caloric intake can lead to weight loss. The Mayo Clinic notes that a weight loss of just 5 to 10 lbs. can help lower triglyceride levels.
Alcohol
Alcohol consists of sugar and calories and offers no nutritional value. To keep triglyceride levels within normal ranges, it is important to drink alcohol in moderation or to avoid it. Moderate alcohol intake is defined as one drink per day for women and two drinks per day for men.
Considerations
In addition to the proper diet, exercise can help control triglyceride levels. Exercise lowers triglyceride and bad cholesterol levels; it also increases good cholesterol levels. The American Heart Association recommends getting at least 30 minutes of moderate to intense exercise during at least five days of the week.
