Triglycerides are a type of fat in your blood that provides energy for your body. When you eat more calories than your body needs, unused calories convert to triglycerides and are stored in your fat cells, causing levels to rise. Triglycerides may cause hardening of the artery walls, which increases your risk of heart disease and stroke. In some cases, increased triglycerides may indicate other medical conditions, such as diabetes, liver or kidney disease. If you have high triglycerides, talk with your doctor about appropriate treatment options.
Ranges
Your doctor can determine your triglyceride level by performing a blood test. If your triglyceride number is less than 150 mg/dL, you fall into the normal range. A result of 150 to 199 mg/dL is borderline high; 200 to 499 mg/dL is high, and 500 mg/dL or above is very high.
Exercise
Participating in some form of regular exercise can burn excess calories and lower your triglyceride levels. Take a brisk walk, ride your bike or go for a swim. Choose methods of exercise you enjoy and aim for 30 minutes, most days of the week. If you lack motivation, find an exercise partner to inspire you and keep you accountable. Talk with your doctor prior to exercising, especially if you are not currently physically active.
Weight Management
Since excess calories turn into triglycerides and are stored as fat, you may want to cut back on calories and lose a few pounds. Even the loss of 5 to 10 lbs. can help lower triglycerides. If you are overweight, talk with your doctor about weight-loss goals and appropriate caloric intake. Losing weight can also increase your energy level and improve your overall health.
Eat Healthy Fats
Limiting your fat intake to 20 to 35 percent of your total daily calories and choosing healthy fats can lower your triglycerides. Consume monounsaturated fats, such as olive and canola oils. Reduce saturated fats, present in animal products and some tropical oils, to 7 percent or less each day. Trans fats, often found in commercially baked products and fried foods, are particularly damaging. Avoid trans fats completely or limit them to 1 percent or less of your total daily calories.
Medication
Your doctor will decide if medication is necessary but if your triglyceride level is over 500 mg/dL, you will most likely require it. Other decisions to treat with medication depend on your current health status and family history. Medications used to lower triglycerides include fibrates, statins, niacin and omega-3 fatty acid supplements.
Alcohol and Smoking
The use of alcohol, even in small amounts, can increase your triglyceride levels. If you drink alcohol, talk with your doctor about setting appropriate guidelines. Smoking can also increase triglyceride levels so if you smoke, quit.
