Triglycerides are a type of fat circulating in the blood. When food is consumed, your body will convert any calories that are not immediately required into triglycerides. Triglycerides are stored in fat cells to be released for later use as your energy requirements increase between meals. If, on a regular basis, you consume more calories than required, the result is a high level of free-floating triglyceride molecules in your blood. In a similar fashion to high cholesterol readings, a high triglyceride count is a concern for increased risk of heart disease because triglycerides contribute to the hardening of arteries.
Normal Levels
Fasting blood tests reveal your level of triglycerides. The normal range is less that 150mg per deciliter. Borderline high triglycerides range from 150mg to 199mg per deciliter, and a high triglyceride count is anywhere from 200mg to 499mg per deciliter. Triglyceride levels over 500mg per deciliter are considered to be very high, according to MayoClinic.com.
How to Lower Triglyceride Levels
The best way to lower and balance triglyceride levels is with lifestyle modifications. Maintaining an ideal weight is critical. To do so, cut back on calories consumed, as those extra calories not only add to weight gain but they also increase triglyceride levels. Avoiding simple carbohydrates such as sugar or foods made with refined white flour is beneficial in decreasing triglyceride levels. The ease of digestion caused by simple carbohydrates, as opposed to more complex, whole carbohydrates, creates a spike in blood sugar. When blood sugar rises quickly, your body responds with the secretion of insulin, which then turns the calories consumed into stored body fat, resulting in high blood triglyceride levels.
Good Fat, Bad Fat
Limiting the consumption of high cholesterol foods, including meats high in saturated fats, butter, margarine, shortening, egg yolks and whole milk products, will benefit and balance out your triglyceride levels. It is important to consume plenty of the good fats that are present in olive and canola oils. Especially beneficial in the battle against high triglyceride levels is the consumption of foods rich in omega-3 fatty acids, including salmon, nuts and flaxseed products. The omega-3 fatty acid group actually lowers blood triglyceride levels. Eliminate trans fats found in fried foods as well as partially hydrogenated oils found in processed foods, as these types of fats increase triglyceride levels.
More Lifestyle Stategies
Limit the amount of alcohol you consume, as it is high in calories and sugar, and even small amounts tend to raise triglyceride levels. Regular exercise, at 30 minutes per day, raises your good cholesterol, decreases your bad cholesterol and lowers your triglycerides at the same time. Brisk walking, swimming and any other continuous activity that you enjoy are simple and fun ways to decrease high triglyceride levels.
The Ideal Triglyceride Diet
The ideal triglyceride diet includes lean meat, poultry, fish and low-fat dairy products, with the addition of egg whites and legumes, such as beans, lentils and peas, to balance out the protein content. Plenty of raw and lightly steamed vegetables provide minerals and have no triglyceride-increasing properties. Even though fruits are high in sugar, the sugar is naturally present and combined with fiber, making this food group acceptable for the triglyceride diet. When choosing from the grain category, select only 100 percent whole grain products.
References
- Mayo Clinic: High Cholesterol: Triglycerides: Why Do They Matter?
- Centers for Disease Control and Prevention: Cholesterol
- Mayo Clinic: Cholesterol Levels: A Telling Indicator of Diet and Exercise
- Mayo Clinic: Heart-Healthy Diet: Eight Steps to Prevent Heart Disease
- Helpguide: Healthy Dietary Fats: The Truth About Fat, Nutrition and Cholesterol
