Women with high triglyceride levels in combination with other risk factors like high cholesterol and excess weight have an increased susceptibility to different forms of cardiovascular disease. Coronary heart disease is the leading cause of death for aging women, notes the American Heart Association. These conditions are mostly preventable if you keep your triglyceride levels in a normal range and develop healthy lifestyle patterns.
About Triglycerides
Triglycerides are often associated with cholesterol because they can occur together in your bloodstream. However, triglycerides differ because they are actually pure fat, whereas cholesterol is a fat-like substance. Neither can mix or dissolve in the blood, so both are packaged in transporters called lipoproteins then carried through the different areas of your body to serve specific functions. Your liver produces triglycerides mainly as a protective shield for cell membranes, but your diet can increase the amount of triglycerides in your bloodstream. Your body converts any unused calories into triglycerides, which are stored in your fat cells for later use as energy between meals. Eating more calories than you burn increases your risk for high triglycerides. Women are especially prone to higher triglyceride levels after menopause when your body stops producing higher levels of the hormone estrogen.
Triglyceride Levels and Testing
Regular physical health exams are important for monitoring your triglyceride levels. Your physician may routinely check your triglyceride levels as part of an overall cholesterol check. The test involves fasting for 12 hours then getting your blood drawn and analyzed. Normal triglyceride levels for women measure at 150 mg/dL or less. Borderline levels range from 150 to 199 mg/dL and high triglycerides are 200 to 499 mg/dL. A score of 500 mg/dL and above indicates extremely high triglycerides. Elevated triglyceride levels increases your risk of cardiovascular disease because these substances contribute to narrowing of your arteries, or plaque accumulation.
Diet and Triglycerides
Your dietary choices are important in keeping your triglyceride levels in normal range. Increase your consumption of low-fat foods like vegetables, fruits and whole grains, but also choose healthier forms of unsaturated fat like lean meat from poultry or low-fat dairy. Foods high in cholesterol and saturated fats like fatty red meat can also increase your triglyceride levels. Read food labels to determine the amount of saturated fat and cholesterol per serving. Limit your intake of added sugars, processed and refined foods, which also increase your triglycerides. Add two servings of fish such as baked salmon, tuna or mackerel per week or talk to your physician about taking fish oil supplements to lower triglycerides.
Exercise Regularly
Avoid consumption of more calories than you need per day so you do not gain unnecessary weight. Regular exercise can help you burn extra calories in addition to managing your meal portions and eating healthier foods. Thirty minutes of daily physical activity in the form of brisk walks, bike rides or various group fitness classes can help you manage your triglyceride levels. If you do not normally exercise, gradually implement 10 to 20 minutes of physical activity a day until you can workout for at least 30 minutes. Consult your physician before starting an exercise program to ensure safety for your health.
References
- American Heart Association: Women, Heart Disease and Stroke
- MayoClinic.com; Triglycerides; Why Do They Matter?; Mayo Clinic Staff; June 17, 2010
- MedlinePlus: Triglyceride Level
- Cleveland Clinic: How Foods Affect Triglycerides
- University of California Berkeley: What to do About High Triglycerides; September 7, 2010
