Triglycerides are the chemical storage form of fat in food and in your body. When you eat excess calories, your body converts them into triglycerides that are then stored in your fat cells. These triglycerides are a source of energy between meals. If you frequently consume extra calories, your triglyceride levels will increase. Triglycerides cannot dissolve in blood, so excess amounts circulate through the body in the bloodstream.
Laboratory Values
Your triglyceride levels are measured through a blood test. Triglyceride levels are usually given as part of a lipid profile, which also includes total cholesterol, LDL cholesterol and HDL cholesterol. Normal triglyceride levels are less than 150 mg/dL. As triglycerides reach levels between 150 mg/dL and 199 mg/dL, they are considered borderline high. Triglyceride levels from 200 to 499 mg/dL are considered high, and triglyceride levels of 500 mg/dL or above are considered very high.
Implications of High Triglycerides
High triglycerides contribute to the development of atherosclerosis, the accumulation of plaque on the arterial walls. As a result, arteries can become hardened and less flexible, which, in turn, can hinder normal blood flow and lead to coronary artery disease, heart attack or stroke. High triglycerides also increase your risk of developing metabolic syndrome, high blood sugar and high blood pressure. High triglyceride levels also contribute to obesity.
Nutrition
The best way to control triglyceride levels is through your diet. Consuming excess calories and unhealthy fats directly boost your triglyceride levels. It may be beneficial to work with a nutritionist or a dietitian to determine your calorie needs and then try not to exceed this number. Avoid trans fat and saturated fat, which can be found in fried foods, processed foods and full-fat dairy products. Instead, your fat intake should be mostly the unsaturated fats that are found in nuts, olive oil and avocados. In addition, control cholesterol levels by lowering your dietary cholesterol intake. Aim to consume no more than 300 mg of cholesterol per day. Egg yolks, organ meats and full-fat dairy products are the most concentrated sources of dietary cholesterol.
Lifestyle Changes
Losing weight is also an important factor in reducing triglyceride levels. A healthy eating plan combined with regular exercise can contribute to weight loss. The Mayo Clinic notes that a weight loss of 5 to 10 pounds can significantly reduce your triglyceride levels. In addition to promoting weight loss, cardiovascular exercise directly reduces your triglyceride levels. Aim for at least 30 minutes of moderate physical activity on most days.
Other Treatment
If diet and lifestyle changes are not enough to reduce your triglyceride levels, medications are also available. The most popular medications for reducing triglyceride levels include niacin, fibrates and statins. It is important to follow a healthy diet even while taking these medications.
