Triglycerides are formed after you eat; your body converts the fat from food and transports them into the bloodstream so they can be stored in the different fat cells throughout your body. Once inside these cells, they are released whenever your body needs them for energy. If the calories you eat are higher than the calories your body burns and are mostly from foods that are easily digested or processed, such as carbohydrates or fatty foods, the level of triglycerides in your bloodstream can increase. High levels of triglycerides in your blood can put you at an increased risk of cardiovascular disease. Thankfully, there are certain changes you can make in your daily diet to lower high triglyceride levels and prevent them from rising again.
Why Care
High triglycerides in your blood can result in hard and thick artery walls. This can make it difficult for blood to move through them and may even result in clots. As a result, your risk of stroke or heart attack increases. If your triglycerides are under 150 mg/dL, then you are within the normal range. If your triglyceride levels are between 150 mg/dL and 199 mg/DL you have borderline high levels. If your levels are above 200 mg/dL you have high levels, which can put you at an increased risk. These high levels also can signal an uncontrolled blood glucose disorder, such as diabetes or liver disease.
Reduction and Prevention
The best way to lower or prevent high triglyceride levels in your blood is to make sure you are at an appropriate weight and maintain it by not consuming more calories than what your body needs. Avoid alcohol consumption and increase your physical activity levels, especially cardiovascular exercise, such as biking, running, swimming or any other aerobic exercise.
Foods to Avoid
If you want to lower your triglyceride levels or prevent them from rising, the main thing you should avoid are sugary, refined and processed foods. Limiting your cholesterol intake to less than 300 mg per day to help. Also stay clear of saturated or trans fats. Saturated fats are mostly found in foods that come from animals, such as meat, dairy and eggs. However, some plant-based oils, such as coconut or palm-kernel oils also are very high in saturated fats. Trans fats are mostly found in hydrogenated oils, which are usually used in most processed, fried and some frozen foods. Make sure to monitor your intake by checking nutrition facts labels whenever you buy food products.
Foods You Can Eat
There are certain foods that won't raise your blood triglyceride levels and improve your overall health. Whole grains, for example, such as those found in whole wheat breads or whole wheat pasta are one of these. Other examples include all fruits and vegetables, tender cuts of meat, fish or poultry -- without skin -- beans and peas, egg whites, and low-fat or fat-free dairy products. Canola, olive, peanut and flaxseed oils also are healthy. If you aim to eat a variety of these foods each day, you get all of the essential nutrients your body requires, and they can help you maintain normal levels of blood triglycerides, decreasing your risk of heart disease and stroke.
