High levels of triglycerides can create plaque in your arteries, making it harder for your blood to reach your heart and other vital organs. To protect your heart health, keep your triglyceride levels low. Very low levels of triglycerides do not necessarily present a danger to your health but may indicate diet deficiencies or serious medical conditions, including some types of cancer.
Triglyceride Levels
Ideally your triglycerides should measure below 150 mg/dl -- milligrams per deciliter of blood. Lower levels may further protect your heart. In April 2011, the American Heart Association lowered its recommendation for triglycerides to 100 mg/dl or less. Levels above 200 mg/dl put you at high risk for heart attack or stroke, and levels that top 500 mg/dl put you at very high risk. If your triglycerides measure much lower than normal, ask your doctor about possible causes.
Diet
If you adhere to an austere low-fat, low-carbohydrate diet, your triglycerides may measure abnormally low. Your body requires some fat to perform its normal functions. Try adding some healthy oils such as those found in olives and fish to your diet. Carbohydrates also provide energy and important nutrients. Include whole grains, legumes, fruit and nuts in your diet. You can consume both fats and complex carbohydrates and not become obese.
Medical Conditions
Some medical conditions cause you to burn too much fat. Hyperthyroidism, or overactive thyroid, puts your metabolism into high gear. This may prevent your body from storing healthy amounts of triglycerides. Some conditions make it difficult for the body to properly absorb fat. Persons with AIDS, HIV, Crohn's disease, celiac disease, pancreatic cancer and lymphoma may develop very low triglyceride levels. Some types of weight loss medications and weight loss surgery can also interfere with your body's ability to store triglycerides.
Sample Menu
If your doctor rules out medical causes, consider making improvements to your diet. Healthy eating habits can improve your triglycerides whether they currently measure too high or too low. Here's a sample menu that includes balanced nutrition suited to bringing triglycerides to normal levels: breakfast -- whole grain toast topped with peanut butter and banana slices, served with a glass of nonfat milk; lunch -- a salad of mixed greens, green pepper, tomato, onions, broccoli and tuna in a yogurt-mustard dressing, served with an apple; dinner -- grilled salmon with wild rice and green beans, served with a bowl of mixed berries topped with plain, nonfat yogurt. Snack options are almonds; string cheese; and air-popped popcorn or popcorn cooked in olive oil.
References
- MayoClinic.com; High Cholesterol; June 24, 2010
- Medline Plus; Triglyceride Level; May 23, 2010
- Medline Plus; Malabsorption; July 7, 2010
- 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
- United States Department of Agriculture Nutrient Database
