High levels of triglycerides and low-density lipoprotein (LDL) cholesterol in your bloodstream elevate your risk of developing heart disease. Your age, gender and weight also affect your risk level. Medical conditions, such as high blood pressure and diabetes, also make you more vulnerable to cardiovascular problems. Lifestyle choices such as smoking, drinking more than moderate amounts of alcohol and failing to exercise add to your risk. Lowering your triglyceride levels offers protection against heart disease.
Ideal Triglyceride Levels
In April 2011, the American Heart Association lowered its value for ideal triglyceride levels from 150 mg/dL to 100 mg/dL. The new ideal, based on a review of 500 studies, also brought some good news: you can lower your triglyceride levels by up to 50 percent by making changes in your diet and lifestyle. A triglyceride level of 200 mg/dL or higher puts you at high risk for heart disease; a level greater than 500 mg/dL puts you at a very high risk. If your triglyceride level falls between 100 and 200 mg/dL, modest changes may bring your number down to the ideal range.
Exercise
Regular exercise can help lower your triglycerides by 20 to 30 percent, according to the American Heart Association. You should include moderately intense activities, such brisk walking, into a near-daily routine. Plan to spend at least 150 minutes per week on heart-healthy exercise such as swimming, cycling, using an elliptical machine or taking a dance class. You should exercise nearly every day, so opt for activities you enjoy. Before you purchase expensive exercise equipment, try them out at a local gym. If you like to socialize while you exercise, join a class. To keep you motivated, include a friend -- two-legged or four -- on your walks.
Diet
You can lower your triglycerides by 20 percent by following a low-fat, low-sugar diet that includes whole grains and vegetables, according to the AHA. Include no more than 16 g of saturated fat and no more than 2 g of trans fat in your diet. Men should limit sugar-calories to 150 per day and women to 100. Include fruit in your diet, but watch your intake of dried fruit and extra-sweet fruit, such as watermelon, to keep your fructose intake to 50 to 100 g per day. Men younger than 50 should limit alcohol consumption to no more than two drinks a day. Everyone else should have a one drink per day limit. If your triglycerides measure higher than 500 mg/dL, ask your doctor about whether you should further limit alcohol.
Considerations
You can keep your intake of unhealthy fats within recommended guidelines by avoiding butter, margarine and shortening and by choosing non-fat dairy over whole milk products. You should also choose lean sources of protein such as beans, tofu, lobster, skinless chicken, ham, salmon and halibut. Other sources of unhealthy fat include movie theater popcorn, potato chips, cookies, cakes and pies. Include more healthy fats in your diet such as those found in nuts, seeds, olive oil and fish.
References
- American Heart Association; Diet, Lifestyle Changes Can Significantly Reduce Triglyceride; April 18 2011
- MayoClinic.com; High Cholesterol; June 24 2010
- University of California San Francisco Medical Center; Cholesterol Content of Foods; Feb. 2 2011
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
