Triglycerides come from excess intake of calories, fat, alcohol or sugar. Elevated blood triglyceride levels increase your risk for coronary heart disease and stroke, according to Johns Hopkins. Triglycerides are fatty substances manufactured by your liver and carried in your blood. They are stored in your body's fat cells. There are many factors that can increase your risk for hypertriglyceridemia. A normal triglyceride level is considered less than 150 mg/dL.
Risk Factors
Triglyceride levels tend to increase with age. If you are obese or have a family history of high triglycerides, also known as hypertriglyceridemia, you may be at risk. Certain prescription medications, such as beta-blockers, thiazide diuretics, oral contraceptives and corticosteroids, may increase your triglyceride levels. Other diseases, including diabetes, kidney disease and hypothyroidism, may elevate your triglyceride levels.
Follow a Low-sugar Diet
You may be able to lower your triglyceride levels by switching to a low-sugar diet while limiting your alcohol intake. If you have hypertriglyceridemia, limit your daily intake of sugar to 8 percent of your total calories, according to Cleveland Clinic. Simple sugars include sucrose, glucose, fructose, honey, molasses and corn syrups. Avoid sugary drinks such as regular soda pop and fruit punch, as well as candy, syrups and chewing gum. Switching to sugar-free equivalents can help you lower your triglyceride levels.
Reduce Your Fat Intake
If you have hypertriglyceridemia, lower your total daily fat intake to no more than 30 to 35 percent of your total calories. Saturated fats should be limited to 7 percent of your total daily fat intake. Avoid saturated and trans fats such as butter, margarine, baked snacks, fried restaurant foods and partially hydrogenated vegetable oils. Instead, use olive and canola oil. Eating fatty fish rich in omega-3 fatty acids, such as salmon, mackerel, sardines, tuna and tilapia, twice a week may contribute to improved triglyceride levels.
Other Lifestyle Changes
If you're overweight, weight loss will have the greatest influence on lowering your triglyceride levels. Regular physical activity also has beneficial effects and will help you control your weight. Men with elevated triglyceride levels should limit their alcohol intake to no more than 3 oz. of spirits, 6 oz. of wine or 24 oz. of beer per day. Women with high triglycerides should drink half those amounts.
