The level of triglycerides, a type of fat, in your bloodstream provides a marker that indicates your risk for heart disease. Other factors that add to your chances of suffering a heart attack or stroke include high low-density lipoprotein cholesterol, a sedentary lifestyle, a high Body Mass Index, medical issues such as high blood pressure or diabetes, smoking, drinking, gender, age and family or personal history of cardiovascular disease. A low-fat, low-sugar diet can help you lower your triglycerides.
Low- and High-Risk Triglyceride Levels
Triglyceride levels of 500 mg/dl -- milligrams per deciliter -- or higher put you at very high risk of developing heart disease. Levels between 200 mg/dl and 500 mg/dl put you at high risk, and levels between 150 mg/dl and 200 mg/dl put you at borderline high risk. The American Heart Association in April 2011 lowered its recommendations for low-risk triglyceride levels from 150 mg/dl to 100 mg/dl. At the same time, the AHA issued a scientific statement asserting that you can lower your triglyceride levels by 20 to 50 percent through changes in your diet and lifestyle.
Dietary Recomendations
The American Heart Association diet plan to lower triglycerides is similar but stricter than those offered by other medical organizations, such as the Cleveland Clinic and MayoClinic.com. All three health agencies recommend that you eat less saturated fat and trans fat, less sugar and more high-fiber foods, such as whole grains and vegetables. Alcohol can also raise your triglyceride levels. Moderate your intake, especially if your triglycerides measure higher than 500 mg/dl. You should also exercise about 30 minutes a day most days of the week -- at least 150 minutes weekly.
Sugar and Fat Limits
Restrict your daily intake of saturated fat to between 16 g and 22 g. The AHA recommends the lower amount for everyone, while other organizations recommend the lower amount for persons with more than one risk factor for heart disease. A diet to lower triglycerides should include no more than 2 g of trans fat daily and between 100 and 300 calories from foods with added sugar, such as regular soda and baked goods. The AHA also recommends you restrict your fructose intake to 50 g to 100 g a day by choosing lower-sugar fruits, such as cantaloupe and strawberries, rather than extra-sweet fruits such as watermelon and raisins.
Considerations
If you want a sweet treat, consider baking a fruit-based dessert at home and omit sugar called for in a recipe. If you bake desserts that don't include fruit, you can reduce the amount of sugar in most recipes by at least half. Avoid using margarine or shortening, the main sources of trans fat, in recipes. Try using reduced amounts of vegetable oil or applesauce instead. To reduce saturated fat, consume more of your protein from fish, skinless chicken and vegetables and less from fatty meats such as bacon and ground beef.
References
- MayoClinic.com; High Cholesterol; June 24, 2010
- Cleveland Clinic; Heart and Vascular Health and Prevention; How Foods Affect Triglycerides
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 18, 2011
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- University of California San Francisco Medical Center; Cholesterol Content of Foods; Feb. 2, 2011
