Triglycerides are the main storehouse for fats in the body. They also circulate in the bloodstream with cholesterol, comprising the plasma lipids. Triglycerides are formed from the digestion of certain foods, carbohydrates in particular. High levels of triglycerides occur when you eat more calories than you use, with the excess stored in the fat cells until needed for extra energy. If you consistently consume more calories than you use, your triglyceride levels may be elevated.
Triglyceride Levels
Normal triglyceride levels are less than 150 mg/dL, borderline high is 150 to 199 mg/dL, high levels are 200 to 249 mg/dL and any level over 500 mg/dL is considered very high, according to the American Heart Association. Elevated triglyceride levels are a risk for developing heart disease, stroke and possibly pancreatitis. However, a study performed by the University of Maryland Medical Center found that triglyceride levels over 100 mg/dL are risky. Fortunately, many of the same steps you take to maintain a healthy heart also help keep triglyceride levels low.
Causes
There are no specific causes of high triglyceride levels, but certain risk factors do increase your chance of developing elevated triglycerides. Being overweight and physically inactive, drinking an excessive amount of alcohol, eating a diet that is very high in carbohydrates, diabetes, liver disease, kidney disease, hypothyroidism, and taking certain medications such as oral contraceptives, diuretics and steroids all increase the risk of having elevated triglycerides. High triglyceride levels can lead to the development of atherosclerosis, coronary artery disease and stroke.
Foods to Avoid
Saturated fats are one of the main culprits that can increase triglycerides and should be strictly limited. Saturated fats are found in animal protein, including red meats, whole-milk products, butter, palm oil and coconut oil. Carbohydrates, especially the refined carbohydrates and simple sugars found in processed foods, should also be limited. Table sugar, regular soft drinks, white bread, white potatoes, white rice, candy bars, cookies, baked goods. Highly sugared cereals and ice cream are examples of carbohydrates to avoid. Beans, corn, yams and peas should be enjoyed only in moderation. Alcoholic beverages have a direct impact on triglyceride levels, and the Cleveland Clinic advises that men have no more than two servings of alcohol per day and women have no more than one. Cholesterol-containing foods, like egg yolks, should also be enjoyed only in moderation.
Beneficial Foods
The same foods that are part of a heart-healthy diet are also beneficial for lowering triglyceride levels. Include plenty fish containing omega-3 fatty acid, such as salmon, mackerel, tuna and lake trout, in your diet. Other foods containing omega-3 fatty acids include soy, walnuts and canola oil. Substitute fresh fruit and vegetables for sugary snacks and desserts. Avoid fruit juices, which often contain added sugars. Choose whole grains such as whole-wheat pastas and breads, steel-cut oatmeal, bulgur, barley and wheat berries. For protein, choose lean meats. Drink plenty of water.
References
- American Heart Association: Triglycerides
- MayoClinic.com: Triglycerides: Why Do They Matter?
- University of Maryland Medical Center: Study Finds "Normal" Triglyceride Levels Risky
- eMedTV: Triglycerides
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines
- Cleveland Clinic: How Foods Affect Triglycerides
