In a society that focuses all of its attention on LDL and HDL cholesterol to prevent heart disease, many forget about another fat in the blood that is just as dangerous -- triglycerides. You can control your triglyceride levels, preventing the development of dangerous medical complications such as heart attack and stroke.
Triglyceride Levels
The guidelines for triglycerides fall within four categories, according to the Cleveland Clinic. Normal is 150 mg/dL or less, borderline high is between 151 and 200, high is 201 and 499, and very high is 500 mg/dL or greater. No symptoms accompany high triglycerides. The only means of detection is a lipid profile, a blood test your doctor orders to determine your risk of heart disease. This test detects the amount of cholesterol and triglycerides in your blood. The level at which your doctor chooses to treat is at his discretion.
Causes of High Triglycerides
Triglycerides come from the foods you eat, such as carbohydrates. Calories are another major source of triglycerides. When you eat more calories than you need, the excess convert into triglycerides that your body stores in your fat cells for energy you might require later. Carbohydrates, your major source of energy, contain sugar. Excess amounts of sugar convert into triglycerides as well. Your body relies on physical activity to expend stored triglycerides for energy. Lack of physical activity, in combination with excess calories and sugar, results in high levels of triglycerides in your blood.
Reducing Triglyceride Levels
Eating only the amount of calories you need is one of the best places to start. This prevents unused calories from increasing your triglyceride levels. Ask your doctor to determine what your daily caloric intake should be. Cut back on your sugar intake by eliminating soda, candy, high-sugar cereals, white bread and fruit juices from your diet. These are known as simple carbohydrates and absorb quickly into your blood. Replace these with complex carbs. Although complex carbohydrates contain sugar, they break down slowly, taking longer to enter your bloodstream. Foods such as whole grains, legumes, beans, oats, bran and green vegetables, provide you with long-lasting energy rather than converting into triglycerides. Exercise a minimum of 30 minutes a day to lower your triglyceride levels. Your hormones will release these stored fats to give you the energy you need. Exercising on a regular basis helps keeps your triglyceride levels within a healthy range. Stay away from alcohol, which promotes high triglycerides. As MayoClinic.com explains, alcohol contains high amounts of calories and sugar, both of which have a major negative impact on this dangerous fat in your blood.
Take Medication
A number of cholesterol-lowering medications are available, some of which have a modest impact on triglyceride levels. However, fibrates are the most effective for these fats, according to the National Heart, Lung and Blood Institute. You take them twice a day, 30 minutes before your breakfast and dinner, unless your doctor prescribes otherwise. The average reduction is between 20 and 50 percent. You must couple this medication with your lifestyle changes to reap maximum benefits.
