Elevated triglyceride levels or hypertriglyceridemia, occurs when your level of triglycerides in the bloodstream is higher than normal. Similar to cholesterol levels, excess levels of triglycerides are linked to increased risks for many diseases including heart disease. Modifying lifestyle habits such as diet and exercise may be an effective therapy for high triglyceride levels.
Triglycerides
Triglycerides are fatty molecules present in the blood that come from the food we eat. In the body, excess calories are converted into triglycerides and stored for later use. High triglyceride levels occur when you regularly consume more calories than you use. Over time, high levels of triglycerides can lead to hardening of the arteries and ultimately result in stroke or heart attack if left untreated. Some risk factors for high triglyceride levels include obesity, high cholesterol levels, high blood pressure, hypothyroidism and type 2 diabetes.
Ideal Levels
Triglyceride levels in the body are measured using milligrams per deciliter, or mg/dL. Normal or ideal levels of triglycerides for healthy adults are less than 150 mg/dL. Borderline high levels range between 150 to 199 mg/dL. Consult with your doctor for tips on lowering your levels if you are borderline high. You have high triglyceride levels if they are between 200 to 499 mg/dL. Very high or excess triglyceride levels are 500 mg/dL or above.
Triglyceride Nutrition
Foods high in simple sugars are associated with elevated triglyceride levels. Limit sugary or refined foods such as sweetened beverages, candies, cookies, cakes and ice cream. Many ready-to-eat cereals, canned fruits, refined breads, microwaveable dinners and syrups also provide high amounts of sugar. Foods high in dietary cholesterol and saturated and trans fat should also be limited. High-fat food includes baked goods, desserts, whole dairy and animal-based products. Instead, choose nutrient-rich foods that provide less saturated fat, cholesterol and sugar and more vitamins, minerals and fiber. Some examples include fresh vegetables and fruits, unrefined whole grains, legumes and low-fat dairy products. Aim for unsaturated fats found in vegetable oils, nuts, seeds and fatty fish. Choose lean meats, skinless poultry and fish such as salmon, trout and tuna.
Considerations
Watching what you eat and reducing your daily calorie intake is the first step to promoting healthy triglyceride levels. Consult with a registered dietitian for the healthiest food options and other guidelines that reduce triglycerides. In addition to proper diet, you should engage in moderate-intensity activity for at least 30 minutes daily. Some examples of of physical activity include walking, jogging, swimming, weightlifting or recreational sports. It's also advisable to minimize alcohol intake because it can also influence triglyceride levels. Get a yearly physical exam to monitor your levels.
