Triglycerides are a type of fat found in your blood. When you eat fat, it gets converted into triglycerides so that if they won't be used immediately as energy, they can be stored in fat cells for later use. If you eat more calories than your body needs--especially those calories that are easiest to absorb and process, like calories from carbohydrates and fats--your blood triglyceride levels can rise, which can put you at a higher risk of heart disease. However, by changing some of the things that you eat you can help decrease blood triglyceride levels and improve your heart health.
Normal Levels
Everyone's triglyceride levels vary. However, there is a range that is considered "normal" or that reduces your risk of heart disease. Your physician can check these levels by ordering a lipid profile when you get blood drawn. If your blood triglyceride levels are below 150 mg/dL, you have nothing to worry about. However, 150-199 mg/dL is considered borderline high; 200-499 mg/dL is considered high; and anything above 500 mg/dL is considered very high. The higher the amount of triglycerides in your blood, the higher your risk of heart attack or stroke.
High Triglycerides and Health
It is still unclear how triglycerides contribute to the hardening of arteries or thickening of arterial walls, which is also known as atherosclerosis. However, thick cell walls and hard arteries increases your risk of stroke, heart attack and general cardiovascular disease because the normal flow of blood through them is impaired. High triglycerides can also be a sign of uncontrolled type 2 diabetes mellitus, hypothyroidism, liver or kidney disease, so it is very important to keep these in check.
Treatment
The best way to lower high triglyceride levels is by making certain lifestyle changes. Losing weight, for example, can help decrease total triglyceride levels. Even a 10-pound reduction can help. Other changes include decreasing the number of calories you eat in a day, limiting alcohol and exercising regularly. Thirty minutes of cardiovascular exercise, like walking, swimming, running or biking, each day can help increase "good" cholesterol, or HDL, levels which can help protect you against heart disease.
What to Eat
The American Dietetic Association recommends that you eat a variety of whole and natural foods to help lower your triglyceride levels and prevent them from rising again. These type of foods include whole grain products like breads or rolls, and all vegetables and fruits. In terms of protein sources, try to choose lean, tender cuts of meat, fish or poultry, or you can have beans, egg whites or tofu instead. When choosing milk and milk products, try to chose the low-fat or fat-free versions instead of the whole milk option. Also, for cooking or salad dressings, try to choose oils that have monounsaturated and polyunsaturated fats. These include canola oil, olive oil, and flaxseed oil.
What to Avoid
Avoid sugary and refined foods, as these are usually high in calories and fats. Try to limit your cholesterol intake to less than 300 mg per day. If you have heart problems, aim to eat less than 200 mg of cholesterol each day. Also, avoid saturated or hydrogenated fats found in processed of fried foods and avoid drinking alcohol. Alcohol has been shown to increase triglycerides in the blood. Finally, avoid high-sodium foods. If possible limit your sodium intake to less than 2 or 3 grams per day.
