Triglycerides are a transport form of fats in the bloodstream. A healthy blood triglyceride level is 150mg/dL or lower. Higher levels are associated with an increased risk of coronary heart disease. The American Association of Clinical Laboratories reports high triglycerides are often seen in combination with other conditions, such as diabetes, or together with high cholesterol levels. When a person has high triglycerides, lifestyle changes are usually recommended as the first approach to reduce levels toward a healthy range.
Step 1
Achieve and maintain a healthy body weight. Being overweight can promote triglyceride elevation in some people. The Mayo Clinic explains triglycerides are the way the body packages fat to be stored for later use. When a person consumes extra calories they are formed into triglycerides and transported around the body. Higher circulating levels of triglycerides are found after meals, as the newly absorbed calories are finding their way to be used or stored, and may remain elevated in people who are overweight. Eating fewer calories will help, as well as regular exercise
Step 2
Limit dietary carbohydrates and fats, especially sweets and saturated fats, to lower triglyceride levels. Baylor College of Medicine recommends limiting carbohydrate intake to no more than 50 percent of total calorie intake. The Mayo Clinic encourages avoiding sugars, refined carbohydrates. Limiting intake of alcoholic beverages is also strongly recommended. Fat should account for no more than 35 percent of daily calorie intake, with less than 7 percent of calories from saturated fats.
Step 3
Consume fatty fish and other sources of omega-3 fatty acids. Fish oils containing omega-3 fatty acids are known to have triglyceride-lowering effects. The American Heart Association recommends eating fatty fish, such as mackerel and salmon, twice a week as well as other foods that provide omega-3 fatty acids, such as flaxseed, canola oil and walnuts. For a greater triglyceride-lowering effect, 2 to 4 g of fish oil in the form of capsules has proven effective. However, this level should be taken only under the supervision of a physician, as very high fish oil intake can lead to brain bleeds and strokes.
Step 4
Medications may be prescribed if lifestyle changes alone are not successful in lowering triglyceride levels. A physician may try different types of medications depending on coexisting cholesterol elevation. The Mayo Clinic encourages patients to continue with a healthy diet and exercise plan even when medications are necessary.
Step 5
Fast according to laboratory instructions prior to testing. Circulating triglycerides are present after meals while the absorbed fats and carbohydrates are traveling to their destinations. Eating anything for even 12 hours before the test is likely to result in falsely high values. The Mayo Clinic recommends fasting for nine to 12 hours prior to the test, while Baylor College of Medicine encourages fasting for 12 to 14 hours.
Tips and Warnings
- Nutrition labels are good resources for determining sugar, fat and saturated fat content of foods.
- Check with your physician before starting or modifying any exercise program. Do not self-medicate with fish oil supplements, as this can lead to stroke.
Things You'll Need
- Prescription from physician for triglyceride blood test
- Bathroom scale
- Reference guide for fat composition in foods
